LBBS issues and having it as a supplemental squat movement

Training Q&A [Moderated]
1

Hi BBM crew,

I know the answer to this question is probably “sure, give it a go.” - but I would still like an opinion, and thoughts on what else might be useful.

So I have always squatted ‘Hybrid’, not high bar but definitely not low bar.

The only way I have ever been able to get in to position with LBBS, without extreme extension of the wrists, is with my hands right on the sleeves. When I have managed to force my hands closer, the level of forced extension in my wrists is horrible and/or my shoulder feels like it is about to pop out. I know this is not meant to be comfortable… so I deal with that… but after two sets of this I almost always get one of the worst pains I have ever experienced radiating from my elbow through my forearm and bicep, eye watering pain that makes me have to end my workout.

I have spoken to others about this and have been told that I am probably “Supporting the bar with my wrists.” Which I most definitely am, due to the wrist extension.

But, when I do try LBBS sets I can definitely feel the lift is structurally easier, apart from the uncomfortable wrist/shoulder position and subsequent pain. I know one of the ways to get better at something is just to … do it. So do you think I should leverage LBBS as one of my supplemental squats, for exposure to it, slowly bringing my hands in with the potential to switch to it as my primary form? Or would this not really be beneficial over sticking with my current position and the other supplemental squat lifts?

Also, is there anything else you might recommend? Before listening and reading your content I used to do 10 minutes of shoulder warmup work, which did help somewhat. Now I just spend that time with my actual warmups for the lifts.

Kind Regards,

Alister

2

What are your goals?

This sounds like a situation where a cost/benefit analysis might be helpful to determine whether this process is worth your time & effort in order to get the bar an inch lower on your back.

3

Hi Austin,

That makes sense thank you. At the moment my goal is “to get stronger” and specifically here, “to get stronger in the squat by whatever means necessary”, I do plan on competing next year, if that makes a difference. So I am gaining weight, training three days a week strength and 2 days GPP and trying to optimise my training by following your templates.

I noticed HBBS mentioned as a supplemental lift, which gave me the idea of continuing to use my current style as my primary lift, while practising low bar as a supplemental lift for a different stimulus and new skill development. Something which I had never previously considered, I had just given up on the low bar.

There is also the possibility that I am taking the cue “Below the spine of the scapula.” too far and attempting to have the bar too low on my back. Perhaps I need to take have my wife take some pictures of where I am putting the bar on my back for me to evaluate.

As an aside, I tried to edit my post after posting, but I got the message “You are not allowed to save this post.” - I assume this is due to the moderation process. But to add I have watched all of Alan Thralls, Rips and a few other trustworthy youtubers videos on the low bar squat and shoulder/wrist/elbow positioning but it has just reaffirmed my limitations more than helped so far.

https://startingstrength.com/article/the-elbow-problem - this was a very good read.