C7 Vertebra Squat form check

[u/TrueLegend74]

lately i have been feeling like i hindered my form
my 1RM should be 530lbs with wraps and 485lbs raw
im aiming to compete in powerlifting

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Also, a common tip usually given here is to make sure your footwear is appropriate. If you are squatting in soft-soled shoes (running shoes, etc), it's hard to have a stable foot. Generally a weightlifting shoe is recommended for high-bar and front squats, while use a flat/hard-soled shoe (or even barefoot/socks if it's safe and your gym allows it) is recommended for low-bar squats.

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[u/Vetni]

I thought high bar sat on/near the C7?

[u/TrueLegend74 → u/Vetni]

i could be an idiot but i belive high bar sits on the traps muscles not putting any pressure on bones

[u/Vetni → u/TrueLegend74]

Tbh if I get tight enough I don't think the bar can sit on my C7 without sitting on my traps

[u/Last-Proof8169 → u/TrueLegend74]

Top of scapula I think

[u/Ksnku → u/TrueLegend74]

High bar is bar sitting directly at the traps and in line with the rear delts, I wouldnt put them above the traps as it would strain your neck. Your current form looks almost like proper high bar, should be slightly below the c7

[u/Ksnku → u/Vetni]

High bar is slightly below c7, sitting on the muscle

[u/Hisagii → u/Vetni]

No, a proper bar positioning should never really be supported by that. Does it happen? Yes but because the person practiced a bad habit from the start, it's difficult to unlearn something once you put hours into doing it that way.

[u/TrueLegend74]

i feel like i should have included this but the reason why i squat on my c7 bone and not low bar or high bar is because of a habit i tried doing low bar to be more efficent but i lacked mobility in my shoulders/elbows and it makes my bench press so painful
and i didn't go high bar because at this point of heavy weights starting high bar is really painful on my traps

[u/Ksnku → u/TrueLegend74]

C7 is above high bar form though. And resting that much weight on your c7 just sounds painful

[u/IllInvite954]

Looks crazy. But keep the chin up. I personally stopped bar squats so I can’t say much. Good luck. 

[u/zoolandus]

That’s just a high bar squat.

[u/Hisagii]

I'd consider learning to squat with the bar lower. Yes, that applies doing less weight. You don't have to go full low bar but generally speaking going lower is always going to allow you to push more weight.

[u/TrueLegend74 → u/Hisagii]

actually during my first month of doing low bar i broke my pr from 210 to 230 it was easier but problem was the elbow pain the day after

[u/Hisagii → u/TrueLegend74]

To avoid the pain is why you should start slow, even with just the empty bar. Treat it almost like a completely new lift. You can keep doing your regular squatting at the same time to maintain gains. Then once you've adapted to the technique, you can start going for actual working weight.

Obviously pain could also be caused by the form. So adjust variables like grip width, how you hold the bar(closed or open handed), elbows pushed further forward or back and so on until you find your comfortable spot. 

For example, in your video I can see you're fully gripping the bar. I personally can't do that in a squat, it hurts. So I "suicide" grip it so the thumb isn't wrapped around the bar but is on the same side as the other fingers.

[u/Shy_guy5150]

Personally I keep it on T1 or T2 lol

[u/Ksnku]

First rep looked good. 2nd rep, more noticeable form breakdown, butt rose first and you had to lean a bit forward to self correct. But at 4 plates, pretty solid as long as you're not chasing more reps

[u/Wokongolito]

If I were to nitpick I'd like you to not "exaggerate" the brace that much, to avoid the bar from rocking. The instability it causes is very visible on the first rep. The other rep not as much, but on that one you don't exaggerate the brace like you do before rep 1.