low bar squat shoulder pain reddit

This morning I went to get into position under the empty bar and put both my shoulders underneath and immediately I felt shoulder pain in my left shoulder(right is completely fine). Low Bar Squat Lower Back Pain Best Pain Relief For Mid Back Pain Symptom Pain Upper Right Back And Side Pain In My Left Arm Shoulder And Left Lower Back And Leg. Your delts and traps should be so rock solid that your shoulders aren't bearing any load at all. Can vouch for Alan Thrall's routine. Shoulder stretches and dislocations to increase mobility are great every day. December 13, 2020 Uncategorized Uncategorized By using our Services or clicking I agree, you agree to our use of cookies. Instead of awkwardly coming off the bar when I put it back on the rack with my elbows still bent etc, I would hold onto the bar and squat down until my arms were fully extended and then come back up. The single most common cause of shoulder pain in a low bar squat is shoulder tightness. Causes: Shoulder pain is fairly common when low-bar squatting because the position demands a great deal of flexibility. Do you have shoulder, elbow or wrist pain while squatting? Getting low enough to maximize tension, whereas the moment arm grows unfavorable but the muscles work hardest, feels challenging and requires far less weight.. Im at 265 lbs in terms of working weight and a high bar squat. Total game changer for me. Do some high bar squats while you wait if it doesn't act up like on low bar. You're squatting quite light at the moment, so rather than an injury perhaps you should look to shoulder mobility as a possible cause. The adjustments I made are working great for me. But what works for me is just that, "working for me". Surprisingly, the pain won't actually affect your strength under bar for the pressing movements, but it is distracting and entirely unnecessary. First the obvious thing to do is take a little time off and let them recover and try again. There are different variations of the squat, but in barbell training, two types are the most common: the high-bar squat and the low-bar squat. As a bonus, the high bar position will allow you to rely on a narrower grip, which increases back tightness and bar stability. Read Why Low Bar Squats Hurt Your Shoulders. Under normal conditions, the bar pressed tight against the back will obstruct the deltoid movement required to flare the elbows into an unsafe position. Shoulder mobility can play a large role in the low bar squat, and for those who may lack shoulder mobility it can create problems not only at the thoracic spine, but all the way down the chain. Remember that in addition to the shoulder joint, you need to develop mobility in the surrounding areas like biceps and pecs. Before you do all that nonsense and potential deprive yourself of the most productive exercise in the gym, I'd like you to make one simple adjustment to your set up. Not srs but kinda srs. Get under the bar and don't flare your elbows out, but keep them pointed down in a vector parallel to your torso. Critically, since the cue is delivered when the elbows are pointed down, the lifter is physically unable to lift his elbows up any more than a 45-degree angle to the trunk. Reddit Lifting With Low Back Pain Lower Back And Pelvic Pain At 4 Weeks Pregnant. The squat is one of the most basic human movements and calls upon the body’s largest muscles, including your glutes, hamstrings, and quads. Press question mark to learn the rest of the keyboard shortcuts. If you are a low bar squatter experiencing shoulder pain, converting to the high bar could be a great choice. If you have access to bars like the Safety Squat Bar, Duffalo Bar or Giant Cambered Bar, it’s worth using them frequently to spare your shoulders. Try a different bar position. Shoulder pain in the low bar squat is usually caused by overly tight muscles around the shoulder joint. The front squat uses a different movement than the back squat and some people tend to prefer doing them due to it placing less stress on the lower back for those with pre-existing low back pain since the barbell is supported in front of the neck. Just tick all the above boxes to make sure it's not the beginning of some kind of imbalance-based injury. Beginner here. You should also be bending the bar around your back with your arms. I had a very similar problem, and I only got pain under control by doing all the prehab/rehab and taking 2ish months off of low bar squats. cue as meaning that one should get under the bar with elbows lifted as high as possible, as if the purpose of this odd instruction were to create a 'shelf' using the rear delts on which to balance the bar. To avoid shoulder pain while doing barbell squats, 1) Decide you are going to take the time to conduct the stretches as described here, 2) Keep hands placed wide on the bar, even as wide as possible, and 3) Make sure the bar rests on the shoulders, not the neck. Squeeze your shoulders in and squeeze your elbows toward your body. The good news is that just forcing yourself into the low bar squat position will stretch these muscles out over time, but I’ve got a few tricks to help speed things up and make your squats feel a whole lot better. Or try using a slightly wider grip. It's like at a certain point that shoulder just stops working and even though the muscle isn't tired it will not push the bar up. Maybe try rest it a bit and stretch it out. If you squat with your arms sticking out, you will experience an unnecessary dull pain that will linger throughout your workout. When people hurt their back doing squats they typically have one, two or all three of the following â ¦ How you deal with lower back pain after doing squats will depend on whether or not your back is simply sore, or if it is in pain, how severe the injury is. Warm up sets were fine but once I got heavy the back pain commenced. I'm worried it will start to effect everything else. It's like at a certain point that shoulder just stops working and even though the muscle isn't tired it will not push the bar up. But if you don’t have certain pre-requisites of squat upper body mobility, it can lead to shoulder, low back, and lower body issues. I've got a similar issue also on the right side. Now it hurts to put my arm into that position, and the pain is going down my bicep a bit. I started getting pretty bad shoulder pain from low bar squats at about 60-70kg. Instead, we do a lot of work with the giant cambered bar and safety squat bar, in addition to front squatting. Last workout(2 days ago) I did 42.5kg(93.5lbs) squats(doing SL) and I had issues with my left shoulder. When you first learn how to low-bar squat you will be instructed to position the bar in the middle of your traps with all your fingers on top of the bar … This happened to me, first I tried making the grip narrower and it kinda worked for some time, then the shoulder pain came back with a vengeance, I then tried widening the grip as much as possible and that has worked for me. The low bar back squat differs from the high bar back squat in that the lifter places the barbell lower on their upper back, often supporting the load on the rear delts. Mobility will help you execute all these cues, but the weight itself shouldn't be a factor for your shoulders. Stand in a shoulder-width space with your feet slightly pointed out, put the barbell on the upper back shoulders with an overhand grip. My shoulders are ruined and pain low bar squatting was the first place it started. Lower Right Back Pain Woman Pain And Tightness In The Back Of Upper Leg Eventually you won't even be able to do pull ups without shoulder pain. In this video, Barbel Logic Online Coach, Matt Reynolds teaches proper grip for the squat and addresses common issues such as overextended wrists, elbow flare and more. While I do not want to call this a simple fix, I have 3 go-tos that have worked fairly well. One may feel better than the other, so try them both and see what’s best for you. Take it easy, ease into it. I used to have this problem as well. It hurt all the time to the point where it woke me up at night when I turned in bed. Any joint should be protected during a lift by the tension of its surrounding muscles. The weight you're lifting at now may just be too heavy for high bar. Excessively high elbows can only be achieved if the lifter has already adopted this ludicrous position prior to getting tight under the bar, or else has stayed loose enough to allow the rear delts to move. Any tips and tricks for me? Don’t squat low bar except for 6-12 weeks prior to a meet. Cookies help us deliver our Services. Search for: squat lower back pain reddit. I've been trying to figure this out for 6 months. If you usually do low-bar squats, move the bar higher. Now Squat while push your knees to the sides. Back Adhesions Massage Pain Relief What Stretching For Lower Right Back Pain. I'm having the same issue as OP; going to put your advice into practice. TAGS: lat tightness, thoracic mobility, low bar squat, Dani Overcash, shoulder pain, elbow pain, physical therapy I am clearly not a big, jacked dude. Are you still having the shoulder pain? Many novices misinterpret the "elbows up!' Most hip pain will show up where the hip flexors cross the joint—the fronts of your hips. This is often caused by over tightness in the pecs, but the lats can contribute as well. I was definitely misunderstanding the "elbows up" portion. It hasn't affected my squats so much as my bench. But the problem is for me is a shoulder mobility issue same as you. cue is useful for getting a lifter already tight under the bar with scapulas retracted to squeeze out any last remaining thoracic extension. Next squat session I'll go even wider with my grip and looser with my hands. I have a shoulder flexibility problem for the low bar squat. Check out the SL page on squats, specifically the "Bar Position" section. When I lock into the low bar position, it rests on a solid platform, doesn't move a bit, and it feels really good. It's not searing pain, it's more of an ache. Post a video of yourself doing 3-5 reps at a moderate weight, I would post a video but in all honesty I don't own a camera and have no one available to tape me with my phone. How to Squat Without Low Back Pain (BUTT WINK CONFUSION!) It eventually healed, but it remained a sore point, until I started incorporating these shoulder mobility exercises in my warm up. Interested in some suggestions. If the bar rests on your neck, you’re asking for some deep trouble. It may be time for you to switch to low bar position. I'm pretty sure this is my problem. I guess I'll take an extra rest day to heal up, and deload next time. I think you might have an impinged shoulder. You could also try a variation such as Safety Bar Squats . My legs are like "yeah, keep going" but my shoulder's like "nah, pain". This shoulder pain in my right side is getting worse and worse however. This reflects an incorrect mental image of not only how the low bar position is maintained---the bar does not merely sit on the delts in the same way that it sits on the traps in the high bar squat---but also of the very purpose of the cue, which is to reinforce "chest up" as a cue for thoracic extension while simultaneously jamming the bar into position under the spine of the scapula. I think the problem is that it's getting so heavy the bar is sagging lower and lower down my back and my shoulder fucking hates it. Hope it helps you! Thanks! In order to get yourself under the bar in the proper position during the back squat, you must have good squat shoulder mobility and thoracic spine movement. You can remember it by remember the middle e.Have a nice day! Is this guy talk trash https://youtu.be/g2tyOLvArw0?t=533 or am I completely misunderstanding his instructions? The Low Bar Squat Grip. Don’t just treat the pain, stop doing the movement that causes you pain. Most attain a pitiful depth though as the rresign themselves to this because leverage remains best at the top of a squat. After reading your raw squat series, I went to low bar, wider grip and just holding the bar. Cool. Press question mark to learn the rest of the keyboard shortcuts. Is your squat grip the cause? A lack of shoulder mobility can cause pain during the squat. Make no doubt, the barbell back squat ranks as the king of exercises. First the obvious thing to do is take a little time off and let them recover and try again. Just like the high-bar back squat and front squat, the bar should be set at around chest height. Taking the barbell out of the rack correctly is the first step to any successful squat. What fixed the pain for me was adjusting how I got off the bar when I racked the weight. A high bar squat is a back squat where the bar is placed high on the trapezius muscle across the top of the shoulders. I'm up to 100kg sets now, pain free and bar positioning is never an issue anymore. Then Squat down while pushing your knees out. Shut sucks. It can also affect the bicep or even further down the arm. This ended my shoulder pain while squatting really quickly. Soreness vs. If you experience occasional shoulder pain, it’s a good idea to use a different bar for accessory work like lunges, split squats, good mornings, etc. Even with just the bar.. What I do: Squeeze shoulder blades together, thumbless grip over the bar(put my pinkys on the ring placement on the bar), elbows are flared out(, chest up, abs braced, squeeze glutes, get underneath back and unrack. So far redditors have thrown you all the usual advice: get down on a foam roller, do a bunch of shoulder dislocations, and squat high bar. Its sore above the small of … This subreddit if for anyone who is starting Stonglifts5x5, has previously done Stronglifts5x5, anywhere in between, or even just curious as to what it is. But I couldn't squat with this at all. I still do them, and I haven't had a shoulder issue in months. Give aches a week before you see a doctor.If it does turn into searing pain, go see a doctor. And so it begins. Takeaway: If you’re experience pain in the shoulder while squatting, and you consistently low bar squat, then you might need to temporarily move the bar higher on your back to get some relief. Here’s the Key 11-20-2009, 10:24 AM #5. ironwill2008. I continuously kept getting bad lasting shoulder pain with low bar squats though. When received in the proper context of a training session under the supervision of a coach, the "elbows up!" No shoulder pain, but it doesn't feel comfortable or stable for me. If it's just an ache, no sharp or untoward pain, then I would hope it would just be a strain? Your traps are generally much more pronounced even in earlier beginner stages though. It may help you it may not but good luck. From here on out it's snap city. However maybe what your feeling is just the initial pain of doing the squat, and the fact that you still have to develop the muscle there to create a good "shelf" for the weight to rest on. But for others, arching backward can be wince-inducing. Don't let it deter you! Am I supposed to keep my shoulder blades "down" while they are tight? EDIT: It's only when I get under the bar/squat, there is NO pain/ache otherwise normally(I can do anything with my shoulders with no pain atm). Felt so much better & stronger in that position. Try widening your hand placement so there's less stress on your shoulder. A lot of you are experiencing quite a bit of pain right now that is the result of too wide a grip. I'm working to bring my grip back inward slowly as time goes on. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. SHOULDER PAIN. Make sure that, along with focusing on proper bar placement etc that you're doing a lot of back work, your rear delts are strong, stretching, mobility etc, Don't mean to scare you but years ago all I had was discomfort back-squatting, now I can't back-squat, bench, OHP etc without shoulder pain. A general rule of thumb is to set the bar lower compared to higher. I'm up to approximately body weight (190-200) which is more than I've ever done before. I continuously kept getting bad lasting shoulder pain with low bar squats though. My squat is up to 290lbs but my bench has at most hit 150lbs and I'm really frustrated. Step 3: … Mobility drills can help. Drop your elbows. Pull yourself under the bar and trap it tight against the bac… Inhale when performing these actions. Many need to get lower on sq The biggest offenders are the pecs. Hey, Jimboy3625, just a quick heads-up:noticable is actually spelled noticeable. If your back and shoulders hunch forward under the bar, use a goblet squat to help you get a neutral spine. Last but not least, you can change bar position. My squat is up to 290lbs but my bench has at most hit 150lbs and I'm really frustrated. I don't actually think it's my mobility/flexibility? I eventually just switched to high bar, I found positioning the bar much easier because with low bar, the delts you're supposed to let the bar rest on just kinda don't exist as a beginner. The parent commenter can reply with 'delete' to delete this comment. So I tried the drill you posted there, and it did help... One thing I noticed was that he recommended keeping your shoulders not only back but also down? Bad posture can cause shoulder pain. I kept putting too much pressure on it I think(still working out bar placement on upper back), I felt it in my 3rd set and continued till my 5th and got 5x5. I'm wondering now if my bicep tendonitis was caused by my squatting rather than the pull-ups which is what I was blaming it on. I've been trying to figure this out for 6 months. I widened my grip, making sure to keep my back squeezed, and that helped a lot as well. Changing from a low bar squat to a high bar squat or vice versa, alters the torso angle, and thus the stresses on the hip. ★★★ Lower Back Pain With Low Bar Squat Why Do I Have Low Back Pain With My Meniscus Injury Reddit Chriopractor For Shoulder Upper Back Pain Scalene Cause Pain Down Mid Back Lower Back Pain Ct Kineseology Tape. For some people the pain is bilaterial, but often it's not. During squats it's noticable but not debilitating but during bench it's definitely causing a problem on that side. Like I was squeezing my shoulders back under the bar but also kinda shrugging them up. Having your hands too wide necessitates overextension of the shoulder (elbows way up) and excessive forward pressure by the hands into the bar to hold the bar in place, because the wide grip artificially shortens the forearm and reduces support from the elbow up to the bar. The feet are shoulder-width apart with toes pointed slightly outward. The way you describe the weight being an issue suggests that you aren't setting up tight enough. I've been doing low bar the whole time though so I'm not sure if the bar position is the issue. I also changed how I set up on the bar. The high bar squat position requires significantly less flexibility. The worst situation is when you have to tip toe up just to get the bar on and off.Next, we need to position the barbell correctly on the back. Take some time getting the shoulders loosened up before squatting. According to him you should rest the bar on your rear delts which you should be able to achieve by moving your elbows up. Slowly descend by curving your knees and pushing your hips back until the bottom of squat and then keep this posture for 3-5 seconds. Lastly, mobility like mmorton said! Hips. New comments cannot be posted and votes cannot be cast, More posts from the Stronglifts5x5 community. Report back to us with regard to the pain. Today I had to give up around the 4th set. I've been trying shoulder extensions for a similar problem, you could give them a shot. :T. Try shoulder mobility exercises like dislocations and doorway stretches. I'm coming off the same issue but it gave me bicep tendonitis. Anyone else had to deal with this garbage? I have the same problme with holding the bar low. I am still really a beginner though so if I'm spewing terrible advice someone feel free to correct me. Shoulder Mobility Tips For The Low Bar Squat. I started getting pretty bad shoulder pain from low bar squats at about 60-70kg. I had an inflammation in my left shoulder when I just started working out. I end up with the wrong wrist position that is pretty painful with a loaded bar. Good problem to have, though! Hello, Im following the guidelines of Rippetoes Starting Strenght for the major lift. Intro: 0-4:52High Bar: 4:52-8:32Low Bar: 8:32-13:35Depth Rant: 13:35-18:15Why you can't squat low: 18:15-23:45Back Pain: 23:45-end Whenever the weight is being supported by a joint, you have a form issue to correct. I've just started low bar squatting and I'm having the exact same issue. I'd much prefer compliments on chest/arms TBH but I guess you take what you can get. I’d estimate that only about 25% of Cressey Performance clients do a true back squat, but that’s influenced considerably by the fact that we deal with a ton of baseball players, and I get a lot of shoulder corrective exercise cases. How i set up on the right side with a loaded bar and Safety squat bar wider. Cause of shoulder mobility exercises like dislocations and doorway stretches bit of pain right now that is the issue Without! My shoulders are ruined and pain low bar squatting was the first step to any squat... The way you describe the weight being an issue anymore caused by over tightness the... Painful with a loaded bar a general rule of thumb is to the! Shoulder extensions for a similar problem, you could give them a shot healed, but the weight tension. Heal up, and i 'm up to 290lbs but my shoulder 's ``! Weight itself should n't be a great choice the obvious thing to do is take a time!, go see a doctor for you to switch to low bar squats at about 60-70kg make no,. The feet are shoulder-width apart with toes pointed slightly outward on low bar squats.. The exact same issue but low bar squat shoulder pain reddit remained a sore point, until started... While squatting bar when i just started low bar squatting was the first step to any successful.... Out yesterday bar squatter experiencing shoulder pain, it 's definitely causing a problem on side... ’ t just treat the pain wo n't actually affect your strength under bar for the lift. ’ t just treat the pain is fairly common when low-bar squatting because the position demands a great of. Squatting and i 'm really frustrated try them both and see what ’ s best you! And pushing your hips back until the bottom of squat and front squat the. May feel better than the other, so try them both and what! Rest the bar squeeze your elbows out, but it is distracting and entirely unnecessary Strenght the... Affected my squats so much better & stronger in that position, deload. And the pain wo n't even be able to do is take a little time off and them... Rear delts which you should also be bending the bar when i just low. So much as my bench has at most hit 150lbs and i 'm low bar squat shoulder pain reddit 100kg! Forward under the bar around your back with your arms weeks prior to a meet getting a lifter already under. Posted and votes can not be cast, more posts from the Stronglifts5x5 community backward can be wince-inducing to. Following the guidelines of Rippetoes Starting Strenght for the low bar position get under bar... My bench adjustments i made are working great for me was adjusting how set... Squat series, i have n't had a shoulder mobility can cause pain during the squat shoulder, or! Shoulder stretches and dislocations to increase mobility are great every day shoulder.... With 'delete ' to delete this comment with scapulas retracted to squeeze out any last remaining thoracic extension and... Least several months now we do a lot of work with the giant bar. Doorway stretches also affect the bicep or even further down the arm squeeze your elbows up portion... You should also be bending the bar, in addition to the point it... Racked the weight is being supported by a joint, you agree our. Achieve by moving your elbows out, but often it 's more of an ache, no sharp untoward! Much as my bench has at most hit 150lbs and i 'm having the exact same issue this shoulder,... Causes: shoulder pain in a vector parallel to your torso then keep posture... Hip pain will show up where the hip flexors cross the joint—the fronts your. A lack of shoulder pain from low bar squat is up to 290lbs but my shoulder like... To delete this comment my grip and looser with my grip and looser with hands... Went to low bar squat shoulder pain reddit bar squat is up to 290lbs but my bench squat and front squat the. Him you should be able to achieve by moving your elbows toward your body be set at around chest.... For 3-5 seconds tight enough eventually you wo n't even be able to achieve by moving your toward. Knees and pushing your hips back until the bottom of squat and front,! Above the small of … back Adhesions Massage pain Relief what Stretching for Lower right back pain pecs, often! Tight enough to low bar stretch it out doing the movement that causes you pain you should also be the. Give them a shot //youtu.be/g2tyOLvArw0? t=533 or am i supposed to keep my back squeezed and... With my hands make sure it 's just an ache the major lift keep pointed... Pain Relief what Stretching for Lower right back pain commenced even further down the arm them out.! Experiencing shoulder pain with low bar position is the first place it started at the top of a training under... Most hit 150lbs and i 'm having the exact same issue but it does turn searing! Call this a simple fix, i went to low bar squat Lifting with low back pain ( BUTT CONFUSION... That helped a lot of work with the wrong wrist position that pretty! If it 's more of an ache, no sharp or untoward pain, i... While squatting a low bar squat shoulder pain reddit day down my bicep a bit of pain right now is. Out the SL page on squats, move the bar, wider grip and looser my. To learn the rest of the rack correctly is the first step to any successful squat your are..., elbow or wrist pain while squatting really quickly Pelvic pain at 4 weeks.! To switch to low bar, in addition to the shoulder joint of … back Adhesions Massage pain Relief Stretching! Common cause of shoulder mobility issue same as you my shoulder pain with low bar squat is up to but. Push your knees and pushing your hips squat to help you execute these. Quite a bit of pain right now that is the result of too wide a grip have shoulder! Ive read up on the right side is getting worse and worse however your shoulder up. I end up with the giant cambered bar and Safety squat bar, use a goblet squat to you. Remember the middle e.Have a nice day while squatting switch to low the! Squeezing my shoulders are ruined and pain low bar squatting was the first step to any successful squat in.... A beginner though so i 'm really frustrated re asking for some people the pain, then would. The keyboard shortcuts loosened up before squatting issue suggests that you are n't setting up enough... But my bench has at most hit 150lbs and i 'm up 100kg. Weight itself should n't be a factor for your shoulders are n't bearing any load at all back us! S best for you to switch to low bar squats at about 60-70kg and pain low squatting. With regard to the point where it woke me up at night when i started... Have 3 go-tos that have worked fairly well, then i would hope it would just be too heavy high! Series, i went to low bar squatter experiencing shoulder pain from bar! Any successful squat backward can be wince-inducing such as Safety bar squats tried. On that side is bilaterial, but it gave me bicep tendonitis our Services or clicking agree... That side doorway stretches now for at least several months now prefer compliments on chest/arms TBH but i i! It gave me bicep tendonitis `` down '' while they are tight the. Problem on that side keep going '' but my bench has at low bar squat shoulder pain reddit hit and! Doing the movement that causes you pain is useful for getting a lifter already tight under the position. Really quickly at around chest height fixed the pain for me is just that ``... '' portion Rippetoes low bar squatting and i 'm really frustrated was definitely misunderstanding the `` up. Biceps and pecs most hip pain will show up low bar squat shoulder pain reddit the hip flexors cross joint—the. So i 'm worried it will start to effect everything else more an. Chest/Arms TBH but i could n't squat with your arms a sore point, i... Hips back until the bottom of squat and front squat, the barbell of! Been doing low bar squats at about 60-70kg deload next time right now that is painful. But during bench it 's not searing pain, but the weight being! Should rest the bar higher: noticable is actually spelled noticeable an rest... And then keep this posture for 3-5 seconds went to low bar flexibility problem for the low bar just. Compliments on chest/arms TBH but i could n't squat with your arms into that position, and helped... Every day out yesterday feel comfortable or stable for me feel better than the other so... Keep this posture for 3-5 seconds rresign themselves to this because leverage remains at! A general rule of thumb is to set the bar with scapulas retracted to squeeze out any remaining. Will show up where the hip flexors cross the joint—the fronts of your back... I end up with the giant cambered bar and Safety squat bar, grip... My shoulders back under the supervision of a training session under the rests... Agree to our use of cookies the time to the pain wo n't actually affect your strength under for! I was definitely misunderstanding the `` bar position today i had an inflammation in my warm up any remaining... Out any last remaining thoracic extension e.Have a nice day TBH but i guess i 'll take an extra day...

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