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Basically started with the low bar squat (following StrongLift 5*5) but being very skinny (179 cm, 58 KG) the bar doesn't rest at the shelf created in scapula as described by Mark Rippetoe in this video. If I try going that low, the bone hurts there. This led me to squat with the bar a little up, somewhere on the traps, which qualifies for the high bar squat. Things went smoothly till now, when for the last couple of workouts I noticed a mild knee pain afterwards, its just some sensation that I know goes away with rest.

Secondly as the weight has got a bit heavier the current bar placement also feels on the bone, which I guess causes the thumb to go numb after the workout. Here is the video I shot today to check my form.

Please advice me for these two issues and point out things that I can do to improve my squats and bear more weight.

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The video is private. Can you change the settings so we can see? –  Ellocomotive Dec 15 '14 at 4:11
This is the best video I've found for squat form: youtube.com/watch?v=zoZWgTrZLd8 –  Daniel Dec 15 '14 at 15:12
Things have changed now, had to stop working out altogether because of long job hours :( –  Prakash Wadhwani Dec 17 '14 at 17:35

3 Answers 3

I don't think a high or low bar squat should necessarily cause knee pain: both are okay when performed correctly. As such, I wouldn't look at that as the cause of your issue. The low bar squat is "better" because you can push more weight. There are a lot of competitive level crossfitters that never low bar squat: their knees are fine.

Regardless of all of that, work your back with deadlifts, rows, and pullups. Stretch the front of your chest. When you build a bit of meat up on your back and can push your shoulders back the ridge will be there.

Even for people with decent back muscle, the low bar position can feel weird at first. After a while it becomes pretty comfortable, especially as the weight gets heavier.

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You can do Goblet Squats (https://www.youtube.com/watch?v=0WrvQ2LEyGw) until your scapula is resistant enough.

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Try Bulgarian split squats with just your bodyweight. https://www.youtube.com/watch?v=PxFjYVinea4

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