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< P a l i g n = c e n t e r > < S T R O N G > P R E - S Q U A T T E C H N I Q U E < / S T R O N G > < / P >
< P a l i g n = l e f t > < S T R O N G > A . G r i p : < / S T R O N G > T h e r e a r e t w o t e c h n i q u e g u i d e l i n e s t o c o n s i d e r w h e n e s t a b l i s h i n g a p r o p e r g r i p o n t h e s q u a t . & n b s p ; F i r s t i s t h u m b p o s i t i o n . & n b s p ; S h o u l d y o u h a v e y o u r t h u m b a r o u n d t h e b a r o r i n b a c k o f t h e b a r a s i l l u s t r a t e d i n f i g u r e 7 ? & n b s p ; A b o u t 6 0 % o f p o w e r l i f t e r s h a v e t h e t h u m b i n b a c k w h i l e 4 0 % o f p o w e r - l i f t e r s p r e f e r t h e i r t h u m b s a r o u n d t h e b a r . & n b s p ; B o t h s t y l e s a r e a c c e p t a b l e , b u t I p r e f e r t o c o a c h m y a t h l e t e s w i t h t h e i r t h u m b s i n b a c k o f t h e b a r . & n b s p ; I f e e l t h i s s t y l e i s s u p e r i o r a s i t t e n d s t o p r e v e n t s l i p p a g e o f t h e b a r . & n b s p ; S o m e t i m e s a t h l e t e s w i l l h a v e a p r o b l e m i n k e e p i n g t h e b a r o n t h e s h o u l d e r s . & n b s p ; S o m e t i m e s t h e b a r w i l l a c t u a l l y s l i p o f f t h e s h o u l d e r s a n d s l i p d o w n t h e b a c k . & n b s p ; T h e b a r s e e m s t o b e m o r e s e c u r e w i t h t h e t h u m b s i n b a c k ; b u t i f a n a t h l e t e , a f t e r t r y i n g b o t h s t y l e s , r e a l l y p r e f e r s t o h a v e h i s t h u m b s a r o u n d , I d o n ' t o b j e c t . < / P >
< P a l i g n = l e f t > T h e s e c o n d g r i p g u i d e l i n e t o c o n s i d e r i s t h e w i d t h o f t h e a t h l e t e ' s g r i p . & n b s p ; T h i s i s a n o t h e r o n e o f t h o s e s e c r e t s w h i c h c a n g i v e y o u a n e d g e . & n b s p ; A t c l i n i c s , I a s k e v e r y o n e t o p r e t e n d t h e y h a v e a b a r o n t h e i r s h o u l d e r s a n d t o g e t a " v e r y n a r r o w g r i p " . & n b s p ; T h e n , I a s k e v e r y o n e t o s i t t a l l , s p r e a d t h e i r c h e s t a n d l o c k - i n t h e i r l o w e r b a c k . & n b s p ; N e x t , t h e y a r e a s k e d t o t a k e a w i d e g r i p a n d l o c k - i n t h e i r l o w e r b a c k s . & n b s p ; N o w I a s k , " W h i c h g r i p m a k e s i t e a s i e r t o l o c k - i n t h e l o w e r b a c k ? " & n b s p ; I t ' s u n a n i m o u s ! & n b s p ; I t ' s t h e w i d e g r i p . & n b s p ; M a k e s u r e y o u u s e t h e l i n e s w h i c h a r e g r o o v e d i n t o m o s t O l y m p i c b a r s a b o u t f o u r i n c h e s f r o m t h e i n s i d e c o l l a r s . & n b s p ; U s e t h e s e l i n e s a s r e f e r e n c e p o i n t s . & n b s p ; A n a t h l e t e m i g h t p u t h i s f i r s t f i n g e r o n e a c h l i n e w i t h h i s t h u m b b e h i n d t h e b a r . & n b s p ; N o w , h e i s p r o p e r l y b a l a n c e d w i t h a w i d e g r i p a n d h a s s o m e a s s u r a n c e t h a t t h e b a r w i l l r e m a i n s e c u r e o n h i s s h o u l d e r s . & n b s p ; H e i s n o w r e a d y t o p l a c e t h e b a r o n t h e s h o u l d e r s . & n b s p ; < / P >
< P a l i g n = l e f t > < S T R O N G > B . B a r P o s i t i o n : < / S T R O N G > & n b s p ; A v e r y c o m m o n m i s t a k e f o r a t h l e t e s w h o s q u a t i s p l a c i n g t h e b a r t o o h i g h o n t h e s h o u l d e r s . & n b s p ; I n f a c t , m a n y a t h l e t e s p l a c e t h e b a r r i g h t o n t h e n e c k . & n b s p ; T h i s h u r t s , s o t h e y ' l l u s e a b a r b e l l p a d . & n b s p ; F o r m o s t a t h l e t e s , t h i s a l s o a f f e c t s p r o p e r b a l a n c e f o r h e a v y s q u a t t i n g . & n b s p ; T h e v a s t m a j o r i t y o f a t h l e t e s w i l l s q u a t m o r e a n d s q u a t m o r e e f f e c t i v e l y w i t h m o r e c o m f o r t w h e n t h e b a r i s p l a c e d l o w e r o n t h e s h o u l d e r s a s s h o w n i n f i g u r e 9 . & n b s p ; O n l y a v e r y , v e r y s m a l l p e r c e n t a g e o f a t h l e t e s w i l l b e a b l e t o s q u a t & n b s p ; m o r e e f f e c t i v e l y w i t h a h i g h b a r p l a c e m e n t a n d t h i s i s b e c a u s e o f s t r u c t u r a l d i f f e r e n c e s i n b o n e l e n g t h a n d t e n d o n - m u s c l e a t t a c h m e n t s . < / P >
< P a l i g n = l e f t > S o m e p o w e r l i f t e r s w i l l p l a c e t h e b a r e x t r e m e l y l o w o n t h e s h o u l d e r s . & n b s p ; S o m e t i m e s t h e b a r m a y b e a s m u c h a s f o u r i n c h e s f r o m t h e t o p o f t h e s h o u l d e r s , w h i c h i s a g a i n s t t h e r u l e s . & n b s p ; F o r s o m e l i f t e r s , t h i s m a y g i v e a s l i g h t a n a t o m i c a l a d v a n t a g e o r t h e a d v a n t a g e m a y b e e x p e r i e n c e d b e c a u s e o f a h e a v y , t i g h t l i f t i n g s u i