Troubles...
I have been struggling with getting the weight up on my squats. But it isn't because of issues with weak legs and back.... I carry the bar low on my back and as I go up in weight the pain in my arms running from elbows to my wrists is so bad I can barely hold the bar on my back to squat. I can get up to three wheels and and after that the pain is so bad I can't even concetrate on doing the lift much less hold the bar on my back. I can get two or three reps in before I have to put the weight up. It is getting very frustrating for me because I can squat way more than that but for my arms of all things. Anyone have any suggestions? Besides skipping the squats...lol..
I am considering that the issue is a possible training issue with shoulders and that I am missing something as far as training shoulders ......
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IMO I would say that you have a form of tendinitis that is causing the pain. If you are comfortable with a low bar squat and don't want to switch that have you ever looked into a safety (yoked) bar with the handles in the front? Works great for people with shoulder issues. Not sure if your gym has one but they work great. Work on your shoulder mobility because that is where the issue is starting.
gracias forgotten
No problem, after posting I noticed someone had already recommended the yoked bar idea. Would definitely look into it
ClassyChassishttps://youtu.be/pUTcYA9daoE
Hey Grrrl. Check this out
very cool Classy thank you . and good to see you around again too ;-)
ClassyChassisYou're welcome GRRL. I just happened to pop in and saw your question and I hoped this might be the answer. If the pain is in the biceps, that can be referencing from the insfraspinatus, but usually elbow, wrist from this. Happy squatting! (-:
lol.. nope not in the bi's at all runs down the outside of the elbow straight to the wrist .. ... I did try it today on the max something or other machine just using the bar .. I ve decided that I need to start from scratch with squats .. no harm in it and I ll come out stronger and lifting more than before
Hip-sled for the win.
StevebThis is the perfect thing for you. This thing helps a lot, you should be able to do more weight instantly. I've ordered lots of stuff from them. The shipping can get very pricey though.
http://newyorkbarbells.com/im-0220.html
thank you steve
opticxGrrr start carrying cheque drops for extra strength and take those before your leg days !
Okay to the point though, it sounds like a nerve issue to me, I have scoliosis and if I go heavy it feels like im being crushed one spinal disk at a time lol. You really never know whats going on till you get it looked at and you'd be surprised what your spine can effect .. literally everything.
I would see a chiro for your spine possibly? however start with your rear delts first as those tend to give most people trouble during squats when your back gets considerably developed ( good jobs
)
Look up a active release massage therapist in your area, Its alil pricey but it will change your life. They will rub out your fascia and do some stretches on your shoulders, back and neck and the next day ... your gonna feel like you got hit by a truck... Ok a few days later you'll feel like a freaking money with new flexibility. You'd be surprised how much tension you have in your neck, traps, rear delts.
lmao.. I ve never tried cheque drops ..
interesting as far as it being a spine issue but I m not surprised I do see a chiro occassionally but I should probably go regularly and yes I think my rear delts need work also
opticxThey even have them to match your green hair! If you do alot of compounds movements and use a belt you'll thank me later
https://www.youtube.com/watch?v=wlAUQ8kheQE
I only use a belt when I am lifting heavy ... i have an inzer ... not green though, I didnt want to give myself away ;-)
opticxI want one just so I can be wearing some steel during my workout lmao,
lol.. that fing belt leaves some nasty ass bruises
opticxExcuses.. dont blame the belt grrl
excuses? those are battle wounds ;-)
opticxI got a battle wound in the shower today shaving my calfs, the acilies has a nice big cut on it now lmao
AnonDon't try them lol.... He's right About spine it can affect just about everything all the way down to your speech
lol.. I wasn't planning on it ;-)
opticxAt the gym you could have someone pull your arms back together that always helps, and get some nice eucalyptus and mint massage oil and get that rubbed into your traps and rear delts, also your neck may be holding alot of tension ( also the jaw should be massaged ). Some tension in a small minute place can be torquing your whole body during a compound movement.
Maybe mobility in your shoulders? Could be trying to compensate from elbows down.
Still.thinking about your pain. In addition to the TENS, do u have a forearm regimen? Hammer curls, pronator/supinator barbel curls?
yes I like doing them ;-) my forearms are pretty big actually ...
JuicePop78-80I'm not sure the name. But it's a type of wooden rolling massager. It has small thin wheels almost disk. I had a similar prob. I used intensely on upper trap to mid back area. I know it sounds lame but it made the area almost tougher. Numbed it kinda. It's only stupid if it doesn't work sis.
interesting idea ... ;-)
I had this issue and struggled through for a long time. Then found that if I widen my grip all the way out to the plates it puts zero steers on the elbows. Try it. I dropped weight at first but then once I learned it I picked all the weight back up. I send you a video if. You would like. HMU
AnonAgreed
Good tip
great thanks for the input I ll definitely be trying it out ... I ll be rocking the light weights for a bit while I get it straight that's for certain
Find a gym or buy your own cambered bar or a safe squat bar. Your back hurts due to pinning your shoulders and gripping the bar. Happens to me too. Cambered has to big bends so the top part is where a standard bar is but it bends down on both sides so you don't pin your shoulders back. The safety squat bar is set up like the top part of a hack squat and you grab the bar in front of you and its padded all around your neck. Look them up. Stan efferding , Dan green , Donnie Thompson all the top power lifters encorperate them into their routine.
I would also see a chiropractor once every month and half or soo, and a deep tissue every few months. For all you know it could be a nerve issue in your back who knows.
gracias tony.... I haven't seen a chiro in ... well, a long time ... and I m still looking for someone to do deep tissue that is worth the time. I think most people that advertise deep tissue don't really want to do it thinking we won't come back because it hurts.. I was considering someone who works spefically with athletes
I'm lucky. I have access to a sports masseur that works mostly with body builders and weight lifters. The problem with most of them is when they see they amount of muscle someone of competitive standard carries, particularly on their back, they're often physically not strong enough to do real "deep tissue" work. The girl I go and see is also a competitive standard power lifter, which helps
honestly.. I think that's why the last one i had fired me ;s
Probably is. Mine used to work on Dorian Yates so I guess my back looks like an easy job in comparison
Youre name dropping now! Hahahaha
Yea I have to get my ass to both soon. There isn't many deep tissue places. Shop around for sure tell them what your lifestyle is.
Magic question noone has asked... where is the bar placement behind your head i.e how far down or up?? what angle is your midsection vs lower back? Do you do any behind the neck presses? Where does the pain hurt the least and the most? when does the pain start, rright from putting the bar on your traps, midway or down, or up? I live with severe tendonosis and a fkd up right shoulder so these questions could very well pinpoint some suggestions.
I d have to have somebody watch and answer the first few questions .. I like the bar resting fairly low on my back though ... no I don't do behind the neck presses ... the pain is there when i put the bar on my back and intensifies as I add plates the worst of the pain is probably from my elbow to wrist
mental picture processing.... I found the lower the bar rests on your back/shoulders you put more stress on your tendons in your arms from the unnatural bend., try putting the bar higher up almost resting on the middle of your traps. Add a wrap on the bar to cushion it until you get used to having it higher. put your hands a little wider then shoulders and go 1 wheel and see how it feels. go 2 same thing. Its gonna almost feel like you just started squatting again as you shift the weight more to your glutes and quads rather then your arms. Once the bar is on your trap, get into position quickly so not to overstress the arms.
I will give that a go and see what happens.. can't be any worse than what I ve got going on now ..
keep me posted what helped if any, im curious
certainly ;-)
If you've got the bar low, you may be putting an awkward pressure on your rhomboids. That could certainly radiate pain down the arm.
TronLot's of good advice below.. Could even be the fact you've been going heavy for too long of a period.. If I start to get lot's of pain in my joints I go light on all my lifts for 2 weeks and focus on form and high reps 10-15. I often come back stronger and the pain is minimized.. however, I hate going light lol but you just have to know it's better for you in the long run.. and the pain you are experiencing is probably psychologically and physically preventing you from breaking your plateau.
I think the heavy weights are where the issues started even before I was squatting ... the squatting just aggravated it and made it worse.
Have you tried high barring? Friend of mine had similar issue with trying to low bar in meet and couldnt hold the weight. He switched to high bar and felt much better and didnt lose much weight on his lifts.
i switched from high bar to drop it lower..
I prefer lowbar, as do most...easier to get down in the hole while keeping the back straight...especially for heavy sets. Of course as you pack on the plates the lowbar position naturally creeps even lower as you struggle to hold the bar in place. Typically where the pain comes into play as even quarter of an inch drop will put much stress on already strained shoulders/arms.
Highbar of course you have to adjust to the weight naturally trying to push you forward and off balance. All things Im sure youre aware of as youre definitely not a novice. Hopefully you can find the sweet spot, I know how frustrating it can be to have to give up a lift, or even sacrifice weights due to nagging injury.
All good advice here. Be great if you had a monorail to squat from at your gym to make it easier to obtain that wide grip without smashing your hands.
I changed gyms so that is not an issue any longer. hopefully I can figure this out as I d like to do something other than just bench meets