posted Wed, 08/14/2013 - 08:46
1069
Pain In Shoulder's While Squatting
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I know the answer to this is probably pretty obvious but I figured I would get every opinion I can! I'll start off saying that I don't stretch at all! When I set up for Squats and start doing them, it feels like my shoulders are going to rip out of their sockets! I cannot sit the bar on my traps because it kills them. Any experienced opinion or advice on this topic would be much appreciated.
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WithdrawlWiden your grip as much as possible and make sure your elbows are back and not pulled forward under the bar. When you unrack the weight, move your hands out to the end of the bar so you have the widest grip possible.. Then when you're performing the squat, DO NOT squeeze the bar with your hands and arms/shoulders. Keep your arms and shoulders relaxed and only use them minimally to keep the bar balanced. Keep the bar lower on your back so it sits right in your middle trap area too. Doing all this saved me from some pretty bad elbow pain.
ClassyChassisI like the bar low on my traps and something I would recommend is shrugs with the bar sitting on your traps. It's a totally different feel to push with the traps, rather than pull. At times when I've been assisted with Tren, I've shrugged 6 plates a side for reps with the bar sitting on my traps. Now I had to work up to that, but it's still a lot better than having 585 dangling from your wrists. Not only that, but after standing there with 6 plates, squatting with only 4 plates felt kind of light actually.
So maybe try this in addition to the excellent suggestion of moving your hands inward. If people ask what you're doing, I always tell them, "Stiff-legged Squats". (-:
safety squat bar... works for me.. you'll hate it when you start..
but the results are worth it. Ive done 600 in the smith..and 500 in the rack.
its easier to use the SS bar.. Dave Tate had the same problem.. he now
only uses the SS bar.
here's a link..
http://www.youtube.com/watch?v=0Ox-nJQJr6M
If you're shoulders are tight - slowly work in to some dislocates:
http://www.allthingsgym.com/upper-body-stretches-for-olympic-weightlifting/
These used to be part of every weight warm up for me - but I've been slacking on them - need to get back to doing them. They seem to really open up the shoulder joint and generally just make the whole shoulder girdle feel good.
Also - Band pull aparts or facepulls with a light band and medium-ish to high reps (5 sets of 10 as a starting point) helps to work imbalances.
BigBmajShoulders are rolled forward and tight. I started hanging from a bar for maybe 2 minutes a day, really focusing on opening the shoulders up. They are still tight but no pain at all.
Try it for a week. I wouldn't have believed it either. Just as simple as jumping up on a pull up bar a couple times and really hanging - arms beside your ears.
Use the pad, its as easy as that!
waltrI use the pad because the weight digs into my traps, it might help alleviate some of your shoulder pains.
Also are you gripping the bar pretty close in or wider out when your holding it up?
Whatever you're doing, try the opposite and see if it helps.
That makes sense! I grip it as far out as I can, maybe trying to shift my grip more toward my shoulders will help!
waltrdo you train chest or shoulders the day before you squat?
if you hold your arms up wide with your wrists at shoulder height it's a lot of stress on the shoulder muscles and if they're already sore from the day before it's definitely not gonna help them hurt less
Yea I train Shoulders right before leg day.
waltrIf it's painful to the point of making it so you can't squat you might want to think about switching to a different day for legs.
I was doing them in the beginning of my week but I still had the bad pain.
Sounds like you've got a muscle imbalance of sorts and obviously as you stated you need to do some more stretching. You also need to start working out the muscles that are weak and causing the imbalance. Like for instance if you are only doing pressing movements, try to start focusing on pulling movements. Does that make any sense?
It does J.Mc. Thanks bro! A big weakness I have in reference to squats is my lower back! I dont have an issue with pushing or pulling my numbers are pretty high in terms of that. My core I neglect, Dont really do abs or lower back.
Squats will work your core. There's a lot of people who don't really do any sit-ups or the like and have strong cores from doing heavy compound exercises. You need to figure out where your shoulders are tight and work the area of the shoulder that isn't.
Good point Bro! I will definitely try these approaches.