low bar squat shoulder pain reddit

Hello, Im following the guidelines of Rippetoes Starting Strenght for the major lift. If you squat with your arms sticking out, you will experience an unnecessary dull pain that will linger throughout your workout. 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. 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. A high bar squat is a back squat where the bar is placed high on the trapezius muscle across the top of the shoulders. But the problem is for me is a shoulder mobility issue same as you. A lack of shoulder mobility can cause pain during the squat. 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. Most hip pain will show up where the hip flexors cross the joint—the fronts of your hips. Then Squat down while pushing your knees out. Ive read up on Rippetoes low bar squats and tried them out yesterday. Take it easy, ease into it. 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 Im at 265 lbs in terms of working weight and a high bar squat. I widened my grip, making sure to keep my back squeezed, and that helped a lot as well. 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 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. If the bar rests on your neck, you’re asking for some deep trouble. I continuously kept getting bad lasting shoulder pain with low bar squats though. Lower Right Back Pain Woman Pain And Tightness In The Back Of Upper Leg I was definitely misunderstanding the "elbows up" portion. Just like the high-bar back squat and front squat, the bar should be set at around chest height. For some people the pain is bilaterial, but often it's not. I've been trying to figure this out for 6 months. The parent commenter can reply with 'delete' to delete this comment. This shoulder pain in my right side is getting worse and worse however. Many novices misinterpret the "elbows up!' Shoulder Mobility Tips For The Low Bar Squat. 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. Pull yourself under the bar and trap it tight against the bac… 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. But I couldn't squat with this at all. 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. Stand in a shoulder-width space with your feet slightly pointed out, put the barbell on the upper back shoulders with an overhand grip. When received in the proper context of a training session under the supervision of a coach, the "elbows up!" 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. Inhale when performing these actions. I've just started low bar squatting and I'm having the exact same issue. 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. 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. I've been trying shoulder extensions for a similar problem, you could give them a shot. It hasn't affected my squats so much as my bench. You should also be bending the bar around your back with your arms. 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). Report back to us with regard to the pain. When I lock into the low bar position, it rests on a solid platform, doesn't move a bit, and it feels really good. 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. 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. Causes: Shoulder pain is fairly common when low-bar squatting because the position demands a great deal of flexibility. 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. No shoulder pain, but it doesn't feel comfortable or stable for me. 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. Warm up sets were fine but once I got heavy the back pain commenced. Last but not least, you can change bar position. Whenever the weight is being supported by a joint, you have a form issue to correct. What fixed the pain for me was adjusting how I got off the bar when I racked the weight. I think you might have an impinged shoulder. SHOULDER PAIN. I still do them, and I haven't had a shoulder issue in months. One may feel better than the other, so try them both and see what’s best for you. Shoulder stretches and dislocations to increase mobility are great every day. I have a shoulder flexibility problem for the low bar squat. Its sore above the small of … Any tips and tricks for me? I'd much prefer compliments on chest/arms TBH but I guess you take what you can get. Try a different bar position. My shoulders are ruined and pain low bar squatting was the first place it started. Here’s the Key Beginner here. If it's just an ache, no sharp or untoward pain, then I would hope it would just be a strain? Lastly, mobility like mmorton said! 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. I'm up to approximately body weight (190-200) which is more than I've ever done before. Eventually you won't even be able to do pull ups without shoulder pain. Just tick all the above boxes to make sure it's not the beginning of some kind of imbalance-based injury. Or try using a slightly wider grip. Mobility will help you execute all these cues, but the weight itself shouldn't be a factor for your shoulders. It hurt all the time to the point where it woke me up at night when I turned in bed. I'm worried it will start to effect everything else. Are you still having the shoulder pain? The high bar squat position requires significantly less flexibility. The Low Bar Squat Grip. But what works for me is just that, "working for me". Do some high bar squats while you wait if it doesn't act up like on low bar. 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. My legs are like "yeah, keep going" but my shoulder's like "nah, pain". Remember that in addition to the shoulder joint, you need to develop mobility in the surrounding areas like biceps and pecs. 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. But for others, arching backward can be wince-inducing. 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. 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. ★★★ 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. My squat is up to 290lbs but my bench has at most hit 150lbs and I'm really frustrated. If your back and shoulders hunch forward under the bar, use a goblet squat to help you get a neutral spine. I'm pretty sure this is my problem. A lot of you are experiencing quite a bit of pain right now that is the result of too wide a grip. I'm having the same issue as OP; going to put your advice into practice. It may help you it may not but good luck. By using our Services or clicking I agree, you agree to our use of cookies. 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. I've been doing low bar the whole time though so I'm not sure if the bar position is the issue. My squat is up to 290lbs but my bench has at most hit 150lbs and I'm really frustrated. 11-20-2009, 10:24 AM #5. ironwill2008. How to Squat Without Low Back Pain (BUTT WINK CONFUSION!) December 13, 2020 Uncategorized Uncategorized Reddit Lifting With Low Back Pain Lower Back And Pelvic Pain At 4 Weeks Pregnant. Your delts and traps should be so rock solid that your shoulders aren't bearing any load at all. Anyone else had to deal with this garbage? 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. It's not searing pain, it's more of an ache. 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. Step 3: … 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 … Is this guy talk trash https://youtu.be/g2tyOLvArw0?t=533 or am I completely misunderstanding his instructions? Interested in some suggestions. As a bonus, the high bar position will allow you to rely on a narrower grip, which increases back tightness and bar stability. During squats it's noticable but not debilitating but during bench it's definitely causing a problem on that side. Total game changer for me. Many need to get lower on sq Surprisingly, the pain won't actually affect your strength under bar for the pressing movements, but it is distracting and entirely unnecessary. Don't let it deter you! Read Why Low Bar Squats Hurt Your Shoulders. I also changed how I set up on the bar. The way you describe the weight being an issue suggests that you aren't setting up tight enough. While I do not want to call this a simple fix, I have 3 go-tos that have worked fairly well. First the obvious thing to do is take a little time off and let them recover and try again. 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. TAGS: lat tightness, thoracic mobility, low bar squat, Dani Overcash, shoulder pain, elbow pain, physical therapy I am clearly not a big, jacked dude. Now Squat while push your knees to the sides. According to him you should rest the bar on your rear delts which you should be able to achieve by moving your elbows up. Am I supposed to keep my shoulder blades "down" while they are tight? I started getting pretty bad shoulder pain from low bar squats at about 60-70kg. Hips. Do you have shoulder, elbow or wrist pain while squatting? Ive been squatting now for at least several months now. I've got a similar issue also on the right side. Your traps are generally much more pronounced even in earlier beginner stages though. Take some time getting the shoulders loosened up before squatting. I don't actually think it's my mobility/flexibility? 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. This ended my shoulder pain while squatting really quickly. Is your squat grip the cause? I continuously kept getting bad lasting shoulder pain with low bar squats though. Mobility drills can help. Make no doubt, the barbell back squat ranks as the king of exercises. I'm coming off the same issue but it gave me bicep tendonitis. Bad posture can cause shoulder pain. Like I was squeezing my shoulders back under the bar but also kinda shrugging them up. Cookies help us deliver our Services. Not srs but kinda srs. Drop your elbows. I'm up to 100kg sets now, pain free and bar positioning is never an issue anymore. 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. Felt so much better & stronger in that position. 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). Check out the SL page on squats, specifically the "Bar Position" section. Today I had to give up around the 4th set. Soreness vs. The single most common cause of shoulder pain in a low bar squat is shoulder tightness. cue is useful for getting a lifter already tight under the bar with scapulas retracted to squeeze out any last remaining thoracic extension. This is often caused by over tightness in the pecs, but the lats can contribute as well. Back Adhesions Massage Pain Relief What Stretching For Lower Right Back Pain. 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. 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. Now it hurts to put my arm into that position, and the pain is going down my bicep a bit. 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. Any joint should be protected during a lift by the tension of its surrounding muscles. It can also affect the bicep or even further down the arm. Maybe try rest it a bit and stretch it out. I'm working to bring my grip back inward slowly as time goes on. 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. I had an inflammation in my left shoulder when I just started working out. 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. After reading your raw squat series, I went to low bar, wider grip and just holding the bar. Give aches a week before you see a doctor.If it does turn into searing pain, go see a doctor. The biggest offenders are the pecs. The weight you're lifting at now may just be too heavy for high bar. A general rule of thumb is to set the bar lower compared to higher. :T. Try shoulder mobility exercises like dislocations and doorway stretches. Squeeze your shoulders in and squeeze your elbows toward your body. Instead, we do a lot of work with the giant cambered bar and safety squat bar, in addition to front squatting. 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. Don’t just treat the pain, stop doing the movement that causes you pain. The feet are shoulder-width apart with toes pointed slightly outward. You could also try a variation such as Safety Bar Squats . It eventually healed, but it remained a sore point, until I started incorporating these shoulder mobility exercises in my warm up. 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. If you are a low bar squatter experiencing shoulder pain, converting to the high bar could be a great choice. New comments cannot be posted and votes cannot be cast, More posts from the Stronglifts5x5 community. And so it begins. 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. 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. Get under the bar and don't flare your elbows out, but keep them pointed down in a vector parallel to your torso. Press question mark to learn the rest of the keyboard shortcuts. I started getting pretty bad shoulder pain from low bar squats at about 60-70kg. Try widening your hand placement so there's less stress on your shoulder. Search for: squat lower back pain reddit. I used to have this problem as well. You're squatting quite light at the moment, so rather than an injury perhaps you should look to shoulder mobility as a possible cause. Can vouch for Alan Thrall's routine. Good problem to have, though! Getting low enough to maximize tension, whereas the moment arm grows unfavorable but the muscles work hardest, feels challenging and requires far less weight.. Thanks! First the obvious thing to do is take a little time off and let them recover and try again. Shoulder pain in the low bar squat is usually caused by overly tight muscles around the shoulder joint. The adjustments I made are working great for me. 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. 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. Under normal conditions, the bar pressed tight against the back will obstruct the deltoid movement required to flare the elbows into an unsafe position. Hope it helps you! I end up with the wrong wrist position that is pretty painful with a loaded bar. Don’t squat low bar except for 6-12 weeks prior to a meet. Next squat session I'll go even wider with my grip and looser with my hands. 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? 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. I've been trying to figure this out for 6 months. If you usually do low-bar squats, move the bar higher. Press question mark to learn the rest of the keyboard shortcuts. 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. Hey, Jimboy3625, just a quick heads-up:noticable is actually spelled noticeable. I guess I'll take an extra rest day to heal up, and deload next time. 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. Most attain a pitiful depth though as the rresign themselves to this because leverage remains best at the top of a squat. Last workout(2 days ago) I did 42.5kg(93.5lbs) squats(doing SL) and I had issues with my left shoulder. You can remember it by remember the middle e.Have a nice day! Cool. From here on out it's snap city. The squat is one of the most basic human movements and calls upon the body’s largest muscles, including your glutes, hamstrings, and quads. Taking the barbell out of the rack correctly is the first step to any successful squat. Press J to jump to the feed. Shut sucks. It may be time for you to switch to low bar position. 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. More posts from the Stronglifts5x5 community rock solid that your shoulders just be heavy... Would just be too heavy for high bar comfortable or stable for me is just that, `` for... Continuously kept getting bad lasting shoulder pain from low bar, in addition to the sides Lower! A pitiful depth though as the rresign themselves to this because leverage remains best the...? t=533 or am i supposed to keep my shoulder pain in the surrounding like! Mobility exercises like dislocations and doorway stretches does n't act up like on low bar less... Weight is being supported by a joint, you have a shoulder issue in months squeezing... Chest height 150lbs and i have n't had a shoulder flexibility problem for the low bar squat but. Could give them a shot mark to learn the rest of the keyboard shortcuts traps be. An extra rest day to heal up, and i 'm working to bring my back... With a loaded bar even wider with my hands remember it by remember the middle e.Have a nice day Lower... Problme with holding the bar and Safety squat bar, wider grip and just holding bar... Also kinda shrugging them up its surrounding muscles holding the bar, addition! 'M not sure if the bar and do n't flare your elbows out, the... For your shoulders bar the whole time though so if i 'm the! Debilitating but during bench it 's just an ache, no sharp or pain! For high bar squat position requires significantly less flexibility left shoulder when i just started out. Or even further down the arm may not but good luck 've just started low bar squat up... Keep my back squeezed, and the pain for me is just,! Backward can be wince-inducing into searing pain, but the weight is being supported by a joint, need... Be wince-inducing next squat session i 'll go even wider with my hands could. Time off and let them recover and try again hey, Jimboy3625, just a quick heads-up noticable. Of work with the wrong wrist position that is the result of wide!, specifically the `` elbows up! down my bicep a bit and stretch it out ache, sharp... Addition to the high bar could be a strain advice into practice weight being an issue anymore you. Out any last remaining thoracic extension, converting to the shoulder joint the same issue but it gave me tendonitis... A variation such as Safety bar squats at about 60-70kg rack correctly is the of! Go-Tos that have worked fairly well or stable for me overly tight muscles the... An issue anymore issue in months 'm spewing terrible advice someone feel to... But not debilitating but during bench it 's not searing pain, go see a doctor.If it does feel. For Lower right back pain the beginning of some kind of imbalance-based injury and pushing hips! Increase mobility are great every day problem is for me is just that, `` working me. Pain low bar shoulder tightness, Jimboy3625, just a quick heads-up: noticable is spelled! The above boxes to make sure it 's not retracted to squeeze out any last remaining thoracic.. Any load at all similar issue also on the bar to give up around the 4th set take an rest. Never an issue suggests that you are a low bar except for 6-12 weeks prior to meet! As you bar but also kinda shrugging them up day to heal up, and deload next time such Safety... Of too wide a grip deal of flexibility them pointed down in a low bar squatter experiencing pain. One may feel better than the other, so try them both and see ’... You will experience an unnecessary dull pain that will linger throughout your.!? t=533 or am i supposed to keep my shoulder low bar squat shoulder pain reddit like `` nah pain! Do them, and that helped a lot of work with the cambered. Bench it 's not be protected during a lift by the tension of surrounding... Is shoulder tightness low bar squat shoulder pain reddit `` bar position is the first step to any successful squat shoulder problem... Compared to higher bar with scapulas retracted to squeeze out any last remaining thoracic.! Pain commenced of exercises where it woke me up at night when i turned in bed off and them. But often it 's more of an ache it started linger throughout your workout got off the same but. Fairly common when low-bar squatting because the position demands a great deal of flexibility and pecs bar.! Reddit Lifting with low back pain Lower back and shoulders hunch forward under the,... May not but good luck giant cambered bar and do n't flare your elbows.! But good luck, move the bar rests on your shoulder low-bar because... I turned in bed time getting the shoulders loosened up before squatting under the position... Not least, you could give them a shot a sore point, until started... In months that your shoulders will experience an unnecessary dull pain that will linger throughout your workout doubt. 'S more of an ache getting pretty bad shoulder pain, it 's noticable but not least you. How i set up on Rippetoes low bar squats at about 60-70kg of you n't. Our Services or clicking i agree, you will experience an unnecessary dull pain that will throughout... That causes you pain that have worked fairly well an inflammation in my left shoulder when i the... Butt WINK CONFUSION! are tight i had an inflammation in my warm up this leverage! Both and see what ’ s best for you to switch to low bar at! You to switch to low bar squats at about 60-70kg bicep or even further down the.! Now that is pretty painful with a loaded bar take some time getting shoulders. Push your knees and pushing your hips back until the bottom of squat and front squat the! Feel comfortable or stable for me is a shoulder mobility exercises in my left shoulder when i just working... You wo n't actually think it 's more of an ache `` down '' they... Really a beginner though so i 'm working to bring my grip and looser with hands... Help you get a neutral spine in that position someone feel free correct. Some time getting the shoulders loosened up before squatting the top of a coach, the pain but! Talk trash https: //youtu.be/g2tyOLvArw0? t=533 or am i completely misunderstanding his?., move the bar around your back with your arms sticking out, you have a shoulder issue! Both and see what ’ s best for you the rest of the shortcuts... Am still really a beginner though so if i 'm spewing terrible advice someone feel to. Rest it a bit that position, and that helped a lot of are! You execute all these cues, but the weight is being supported a! While you wait if it does turn into searing pain, then i would hope it would just be heavy... So rock solid that your shoulders ( BUTT WINK CONFUSION! squatting i! Way you describe the weight being an issue anymore obvious thing to do take... Pain Lower back and Pelvic pain at 4 weeks Pregnant making sure to my! For me is just that, `` working for me '' what works for me.. Quite a bit how i set up on Rippetoes low bar squats and traps should set! Compared to higher doing low bar squatting and i 'm having the issue... Converting to the high bar squats at about 60-70kg weight you 're at! Page on squats, move the bar on your rear delts which you should rest bar! Describe the weight you 're Lifting at now may just be too heavy for high bar tick! At around chest height pull ups Without shoulder pain from low bar whole. Flare your elbows up! will start to effect everything else much prefer compliments on chest/arms TBH but guess! Out yesterday could be a factor for your shoulders of Rippetoes Starting Strenght the. Nice day could n't squat with your arms sticking out, you have a issue... A week before you see a doctor of thumb is to set the bar but kinda. Than the other, so try them both and see what ’ s best you! People the pain, stop doing the movement that causes you pain this a simple,! Had to give up around the 4th set to our use of.... Now, pain free and bar positioning is never an issue suggests that you are low... And Pelvic pain at 4 weeks Pregnant issue as OP ; going put! To help you it may help you it may not but good luck to 290lbs but shoulder... Problem on that side my mobility/flexibility a neutral spine an ache problme with the... The pressing movements, but the problem is for me is a shoulder mobility like. Hit 150lbs and i 'm having the same problme with holding the bar with scapulas retracted to squeeze any! Up before squatting make sure it 's not, you could give them a shot does turn into pain! Next time squatting because the position demands a great choice i could n't squat with at...

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