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  1. #1
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    Centering the bar

    I always feel like it's tough for me to center the bar on my back when doing squats. New gym I joined doesn't have mirrors.
    Also when I do low bar squats it seems that the bar is always a but forward on one side and one trap is under bar and the other is above it( if that make Sense). Any tips or help would be appreciated.

  2. #2
    Administrator PillarofBalance's Avatar
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    Improve your shoulder mobility firstly. When you can't tell if the bar is centered that usually means you have a tight shoulder.

    Don't ever look in a mirror when squatting btw.

    To help center bring in a measuring tape and wrap a small piece of colored tape around the center of the bar. A good squat bar already has a center ring btw... With the bar marked just ask someone behind you to check it out.

    This is one of a million reasons why having a great training partner is king.
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

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  4. #3
    Elite Viduus's Avatar
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    Obviously POB is the person to listen to here but I’ll just mention what helps me.

    I line my ring ring finger up on the rings before I get under the bar. Subconsciously it helps my brain center things since it’ll instinctively know if one arm is out of alignment with the other. (Possibly excluding the tightness POB mentioned.) From there I let my hands drift to where it feels natural.

    As far as the trap positioning, I’ve just formed a natural groove where the bar just “fits”. I haven’t played much with positioning beyond that since it works for me. Good luck!
    “The only natural test-boosters I know of that work are compound lifting, steaks, and looking at boobies...” -Dan

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  6. #4
    Senior Member andy's Avatar
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    does the bar has centre ring ? it should.
    StayHumble - StayHungry.

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    What would you suggest for shoulder mobility excercises. The gym has nice bars and they all have center lines. Maybe it's just in my head more or less I'll ask someone to double check if it's centered next time.
    Also, do you not recommend looking in the mirror while squatting because it creates bad head position?

  8. #6
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    I also try to use my fingers and the rings to line up both shoulders the best I can. Maybe I'm just to used to high or because I can go a little lower than my high bar( medium bar for lack of better word) but when I go much lower always feels off. Hell could even be my hand positioning too I guess.

  9. #7
    Elite snake's Avatar
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    Quote Originally Posted by PillarofBalance View Post

    Don't ever look in a mirror when squatting btw.


    This is one of a million reasons why having a great training partner is king.

    Can we discuss these 2?
    Hard work beats talent when talent doesn’t work hard.

  10. #8
    Elite Robdjents's Avatar
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    i mean if you get under it and its not center just move to the center....call me crazy but this is being WAY overthought
    Dont you want to know what it is?
    "If its a severed head im going to be very upset"-Wayne Campbell

  11. #9
    Elite Jin's Avatar
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    When you first learn to drive, staying within the lines might have been hard. Now you'd never think that an issue. It'll be second nature shortly.

    Blood, sweat and years.
    *and tren


  12. #10
    Fierce Fighter jennerrator's Avatar
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    hahahahahahahaha....I can't imagine not having a mirror..gyms have always had them!

    DO FUUCKING WORK! STRENGTH FIRST BOSTON!

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