Thread: Squats and shoulder pain!

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.

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

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.

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.

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.

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

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.

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.

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

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...

are you not using a squat or power rack??

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.

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.

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.

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.

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.

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

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??

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.