Does everyone with a sore shoulder need a scan?
What is the most effective way to fit different types of exercise in across a given week?
How to design a strength training session that makes sense
How (and why) to warm up for resistance training
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Hip pain? You’re not FAI-king it!
How to slow down (& potentially reverse) bone & muscle loss
There is a lot of conflicting information around about whether it is really necessary to lift heavy weights to improve bone density. What is the truth?
"Weight-bearing" exercise such as walking is often suggested as adequate to prevent bone loss. Is this true?
Barbell back squats are a popular exercise in the gym and often prescribed as part of a bone health program (as well as a part of most general strength programs) because they load a large number of muscle groups at once. The use of the barbell across the shoulders also limits being restricted by how much weight you can hold in your hands. Not everyone is able to get under the bar, however, due to various differences in their anatomy or injury history etc. Below we outline a few different options to help you be successful with back squats , or if not, what you could do instead. Getting the bar into position on the shoulders A common difficulty people experience is literally just getting the bar into place on the shoulders. There are 2 options for where you can place the bar: high bar, or low bar position. High bar is the most common and it involves resting the bar on your upper trap muscles. Low bar involves rolling the bar a little further down the back to sit more across the top of the shoulder blades. The first 2 minutes of this video discusses how to get in under the bar, specifically outlining the difference between high bar and low bar at minute 1:00-1:23.