Need help with bar position during squats

[PrayForDeath]

I've been doing Starting Strength for 40 days now, but I'm still having trouble placing the bar on my back properly during squats.

When I first started, I used to place them on my traps, which should be alright for high-bar squats. But after reading the squats chapter more thoroughly, I found out that I'm supposed to do low-bar squats, which require me to place the bar just under the spine of the scapula.

This position requires a lot of flexibility, so I started doing shoulder dislocations which helped me out a bit. However, when I tried to perform actual low-bar squats, the bones of my scapula hurt alot. I guess the bar wasn't placed right?

From my understanding, the bar rests on the shelf created by the rear delts when I push my elbows back (which is really hard to maintain btw.) After trying this for a week, I went back to resting the bar on my traps, because my scapulas couldn't bear the weight, and my left shoulder actually hurt now when I tense it.

I'm not sure what I'm doing wrong. Am I just not flexible enough? Are my delts not big enough to support the weight? Is low-bar just not for me? Any help would be appreciated.

 

[classy]

Everyone is different and often times, what works for one person may not work for another. The only advice I can give is, when it comes to squats, use whatever alllows you to be most comfortable. When I use to squat heavily, I would rest the bar on my traps, even when I went into the low 400s for several reps. There can be some needed variations but it will vary from person to person.

 

[Pantlegz]

And I'm the opposite of Classy, My low bar squat is much more powerful and comfortable especially at 500+

Try getting comfortable with low bar squats with a light load, whatever is really light to you. Find a position that is comfortable then add weight. When I started with low bar squats this is what I did, actually I got comfortable doing good mornings from a low bar position then worked into squats and within a week I blew my old high bar PR out of the water.

Do you have anyone you could ask to help with this? Or is there a trainer at the gym you're going to that may be able to help a little. Most people don't mind taking a bit of time to help.

 

[blackdogdeek]

Can you take a vid or pic of your bar positioning? This would help to determine if the bar is still too high or too low. For me, low bar is much more comfortable than high bar (my traps get painful) and I am much stronger with the low bar as well.

 

[IHateMyJob2004]

Ya, take a video if possible. I ahve a feeling you might be standing to far upright. Might just be me but low bar squats were extremely easy for me to pick up. A few sessions of practice and the bar always lays on my shoulders whee it should.