Back to Squatting with the Barbell

I have not squatted with a barbell on my back since the 90's. Years of SI joint issues and two disc herniations kept me from squatting with barbell. Why? It hurt too much. Years later I can proudly admit that perhaps it was my technique that was keeping me from barbell usage. My twin brother Keats Snideman was just out visiting me in November and he showed me a different technique. The technique he showed me was the LOW bar version of keeping the barbell very low on my back, literally 1/2 an inch below the spine of the scapula which is pretty darn low. I had never even tried this version. It almost feels as if the bar might slp off my back it's so low. What keeps the bar in place is the TIGHT contraction of all the upper and mid back spinal musclues (rhomboids, middle and lower traps, erectors, posterior deltoid). The only limitations are in my wrists/forearms and in my shoulders as I still lack the adequate flexibility in those areas.

The version not only feels better it on my back I feel much stronger in my hips. Years of kettlebell swings and snatches has strengthened my hamstrings and glutes but have not strengthened by quads. I feel that the quadricep muscles are starting to come alive for the first time in almost a decade!

Much of this information can be found in the Book Starting Strength by Mark Rippetoe, perhaps one of the best strength training books I have ever read. If you are a strength enthusiast, this is a must have book!