Squats and shoulder pain!

MeLo · 01-21-2004, 02:05 AM

It seems like everytime i try and do some squats with a barbell on my shoulder lying it on my traps. My traps seems to hurt due to the weights and the barbell crushing on it!I mean, at about 100lbs of weights, my legs dont feel much work. But my traps are screaming in pain!

Anybody with any idea or help?

supertech · 01-21-2004, 04:59 AM

Try using a pad on the bar.When I first started doing squats the bar would hurt my upper back but after a while I got use to it.

Mr.No · 01-21-2004, 06:57 AM

Wrap a towel or two around it, it works for me.

Sapphire · 01-21-2004, 07:01 AM

I have the same problem... it actually hurts my upper back for days afterwards. I think it's the actual weight as opposed to the bar.. but I will try the towel.

**I Are Baboon** · 01-21-2004, 07:59 AM

Quote:

Originally posted by supertech
Try using a pad on the bar.When I first started doing squats the bar would hurt my upper back but after a while I got use to it.

Quote:

Originally posted by Mr.No
Wrap a towel or two around it, it works for me.

I've done both these things and they work. They also help prevent ruptured blood vessels on the shoulders, something I get if I don't use a pad while doing squats.

DFINEST · 01-21-2004, 08:14 AM

I know just how you feel.....
I wrap a towel around the bar otherwise
I start concentrating on the feeling of
discomfort in my lower neck and trap
area as opposed to the squating

sYkboY · 01-21-2004, 09:15 AM

I used to have that problem. Now I put my arms out and hands on the plates(at the end of the bar) and that seems more comfortable to me. I don't know if it is because the bar is on your delts more or if it just spreads out the weight or what. That and after a while you get used to it and build a tolerance to it.

If i use a pad it feels like I lose some control over the bar and it is harder to keep it from wanting to roll. Especially when doing heavy sets (for me) of 350 or more. No big deal on the first couple of reps but at 8-10 it becomes a little distracting.

Anyone use one the "Manta Ray's"? One of those might be nice, I don't know.

**Dale Mabry** · 01-21-2004, 01:16 PM

By the way you are describing your form, you are carrying the bar too high, carry it lower on your shoulders. You should find a spot just below your upper traps that holds the bar. Also, putting your hands just outside of the bar markings should put your shoulder girdle in a better position to support the bar.

**P-funk** · 01-21-2004, 01:34 PM

Quote:

Originally posted by Dale Mabry
By the way you are describing your form, you are carrying the bar too high, carry it lower on your shoulders. You should find a spot just below your upper traps that holds the bar. Also, putting your hands just outside of the bar markings should put your shoulder girdle in a better position to support the bar.

reading throught this thread just now I was wondering if someone was going to address this issue or not

**CowPimp** · 01-21-2004, 01:40 PM

My question is how do you easily move the weight from your shoulders to the floor/rack when using really heavy weights? Right now I am using low enough weights that I can lift it over my head. However, I still struggle a little bit sometimes and have to tilt my head to the side to get the bar over easily.

I was thinking of sitting down with the bar still on my shoulders, then kind of laying back on the bar until it touches the ground...

**P-funk** · 01-21-2004, 01:45 PM

are you not using a squat or power rack??

**CowPimp** · 01-21-2004, 01:58 PM

Quote:

Originally posted by P-funk
are you not using a squat or power rack??

Nope. I'm doing squats free-weight style. I hate racks. They always restrict my natural motion. Plus, I can't fit one in my basement, nor do I have the money for one.

**P-funk** · 01-21-2004, 02:01 PM

okay, if I were first thing I would learn how to do is hang cleans. then push press the weight overhead and set it down on my shoulders and start squating. When you are done with the set and the weight is heavy, I don't know what kind of weights you have and what kind of surface you are on, but I would just dump the weight off ym back onto the ground. Just push back against the weight and walk forward.....it may be loud but dumping hte wieght seems like your best bet.

**CowPimp** · 01-21-2004, 02:09 PM

That is normally how I get the weight up. I just switched over from doing cleans to squats. That isn't a problem.

I've thought about dumping the weight... It seems like the best way, but I am just skeptical about dropping such large weights on the floor. I workout in my basement. The floor is concerete with carpet on top. So, I do have a pretty good arrangment for dumping the weight. I'll probably just scare the crap out of my father. =)

I might even try a combination of getting in full squat position and dumping the weight to reduce the impact and noise. Thanks for the advice.

sYkboY · 01-21-2004, 02:15 PM

I have a bench/rack that is just a stand, really. Just two posts with a piece between them. It was cheap. You should look into it. Or have you ever thought of using some 2x4's on end to make a stand. That would be all you would really need. It would be safer, cheap and you wouldn't piss your dad off by messing up the basement floor.

**Prince** · 01-21-2004, 02:19 PM

as a couple others said, try placing the bar a little lower, I also put my hands out acrossed the bar as someone else said they do.

**Dale Mabry** · 01-21-2004, 02:21 PM

You could make squat jacks, I believe someone once posted a pic of their squat jacks here or on Tmag.

**P-funk** · 01-21-2004, 02:59 PM

Quote:

Originally posted by CowPimp
That is normally how I get the weight up. I just switched over from doing cleans to squats. That isn't a problem.

I've thought about dumping the weight... It seems like the best way, but I am just skeptical about dropping such large weights on the floor. I workout in my basement. The floor is concerete with carpet on top. So, I do have a pretty good arrangment for dumping the weight. I'll probably just scare the crap out of my father. =)

I might even try a combination of getting in full squat position and dumping the weight to reduce the impact and noise. Thanks for the advice.

yeah, I would dump the weight while in the hole if the noise is going to be a problem. Although, you may crack the concrete underneatht the carpet if the weight is heavy enough? No chance you can get some rubber flooring to lie down??

**CowPimp** · 01-21-2004, 05:06 PM

Quote:

Originally posted by P-funk
yeah, I would dump the weight while in the hole if the noise is going to be a problem. Although, you may crack the concrete underneatht the carpet if the weight is heavy enough? No chance you can get some rubber flooring to lie down??

Yeah, I suppose the concrete could crack... I could probably get ahold of some kind of rubber flooring or other form of shock-absorbant padding. I didn't think of that, but it would definitely help. Thanks once again.

BigKev75 · 01-21-2004, 06:57 PM

i had a problem with my spine. It would hurt with too much weight, i didnt feel it till i got at 450 and above though.

01-21-2004, 02:05 AM	#1
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11	Squats and shoulder pain! BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com It seems like everytime i try and do some squats with a barbell on my shoulder lying it on my traps. My traps seems to hurt due to the weights and the barbell crushing on it!I mean, at about 100lbs of weights, my legs dont feel much work. But my traps are screaming in pain! Anybody with any idea or help?
MeLo Food Join Date: Oct 2003 Posts: 393 Photos: 11

01-21-2004, 07:01 AM	#4
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	I have the same problem... it actually hurts my upper back for days afterwards. I think it's the actual weight as opposed to the bar.. but I will try the towel.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

01-21-2004, 08:14 AM	#6
DFINEST She hasn't found me yet Join Date: May 2001 Location: Maryland Posts: 2,053	I know just how you feel..... I wrap a towel around the bar otherwise I start concentrating on the feeling of discomfort in my lower neck and trap area as opposed to the squating
	Drama is the result of an attempt to find wholeness & success in the midst of forces that have been birthed in chaos and nurtured in confusion. -- No More Drama

01-21-2004, 09:15 AM	#7
sYkboY Bangin' Plates! Join Date: Dec 2003 Location: Indiana Posts: 67	I used to have that problem. Now I put my arms out and hands on the plates(at the end of the bar) and that seems more comfortable to me. I don't know if it is because the bar is on your delts more or if it just spreads out the weight or what. That and after a while you get used to it and build a tolerance to it. If i use a pad it feels like I lose some control over the bar and it is harder to keep it from wanting to roll. Especially when doing heavy sets (for me) of 350 or more. No big deal on the first couple of reps but at 8-10 it becomes a little distracting. Anyone use one the "Manta Ray's"? One of those might be nice, I don't know. Last edited by sYkboY : 01-21-2004 at 01:21 PM.
	Still losing fat and gaining muscle. Man, feels like it takes for ever to get lean again and the strength doesn't come back over night.

01-21-2004, 01:16 PM	#8
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,750 Photos: 10	By the way you are describing your form, you are carrying the bar too high, carry it lower on your shoulders. You should find a spot just below your upper traps that holds the bar. Also, putting your hands just outside of the bar markings should put your shoulder girdle in a better position to support the bar.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-21-2004, 04:59 AM	#2
supertech American BadAss Elite Member Join Date: Dec 2003 Posts: 1,968	Try using a pad on the bar.When I first started doing squats the bar would hurt my upper back but after a while I got use to it.

01-21-2004, 06:57 AM	#3
Mr.No Progressing... Join Date: Dec 2003 Location: On the beach Posts: 73	Wrap a towel or two around it, it works for me.

01-21-2004, 01:40 PM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	My question is how do you easily move the weight from your shoulders to the floor/rack when using really heavy weights? Right now I am using low enough weights that I can lift it over my head. However, I still struggle a little bit sometimes and have to tilt my head to the side to get the bar over easily. I was thinking of sitting down with the bar still on my shoulders, then kind of laying back on the bar until it touches the ground...

01-21-2004, 01:45 PM	#11
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	are you not using a squat or power rack??
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-21-2004, 02:01 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	okay, if I were first thing I would learn how to do is hang cleans. then push press the weight overhead and set it down on my shoulders and start squating. When you are done with the set and the weight is heavy, I don't know what kind of weights you have and what kind of surface you are on, but I would just dump the weight off ym back onto the ground. Just push back against the weight and walk forward.....it may be loud but dumping hte wieght seems like your best bet.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-21-2004, 02:09 PM	#14
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	That is normally how I get the weight up. I just switched over from doing cleans to squats. That isn't a problem. I've thought about dumping the weight... It seems like the best way, but I am just skeptical about dropping such large weights on the floor. I workout in my basement. The floor is concerete with carpet on top. So, I do have a pretty good arrangment for dumping the weight. I'll probably just scare the crap out of my father. =) I might even try a combination of getting in full squat position and dumping the weight to reduce the impact and noise. Thanks for the advice.

01-21-2004, 02:15 PM	#15
sYkboY Bangin' Plates! Join Date: Dec 2003 Location: Indiana Posts: 67	I have a bench/rack that is just a stand, really. Just two posts with a piece between them. It was cheap. You should look into it. Or have you ever thought of using some 2x4's on end to make a stand. That would be all you would really need. It would be safer, cheap and you wouldn't piss your dad off by messing up the basement floor.
	Still losing fat and gaining muscle. Man, feels like it takes for ever to get lean again and the strength doesn't come back over night.

01-21-2004, 02:19 PM	#16
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,302 Blog Entries: 25 Photos: 313	as a couple others said, try placing the bar a little lower, I also put my hands out acrossed the bar as someone else said they do.
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! CHECK OUT THIS NEW 6-PACK-ABS PROGRAM!

01-21-2004, 02:21 PM	#17
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,750 Photos: 10	You could make squat jacks, I believe someone once posted a pic of their squat jacks here or on Tmag.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

01-21-2004, 06:57 PM	#20
BigKev75 Member Elite Member Join Date: Oct 2003 Location: New Jersey Posts: 229	i had a problem with my spine. It would hurt with too much weight, i didnt feel it till i got at 450 and above though.

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