Primordialperformance.com


Squat Bar pain

Page 1 of 2 12 LastLast
Results 1 to 30 of 33

Thread: Squat Bar pain

  1. #1
    Registered User

    Spud's Avatar

    Join Date
    Nov 2005
    Location
    Hart House!
    Posts
    752
    Rep Points
    332324

    Squat Bar pain

    I tried to do squats for the first time today, slowly worked my way up to 185. Progressing with 45lb, 55lb, 95lb, 135lb, 185lb. After doing about 10 reps per weight, and getting to 185, I couldn't take the pain anymore in my traps. This is only 185 too, how the fuck can someone do triple, quadruple that?

    How do you guys deal with the bar digging into your traps while doing squats? I think that's my limiting factor at the moment.

  2. #2
    3UZFE

    LexusGS's Avatar

    Join Date
    May 2005
    Location
    United States
    Posts
    2,636
    Rep Points
    2222200

    I was dealing with the same issue lately. My solution: Don't Squat.

  3. #3
    Registered User

    kenwood's Avatar

    Join Date
    Apr 2005
    Posts
    4,877
    Rep Points
    5743682

    get padding

  4. #4
    Moderator
    MODERATOR

    Dale Mabry's Avatar

    Join Date
    May 2003
    Location
    Elsewhere
    Posts
    15,180
    Rep Points
    122054778


    Take none of the advice above.

    Just find the most comfortable place for the bar and get used to it. I used to get the same thing way back when, but now I don't even realize the bar is there. Also, you need to make sure you are creating a shelf with your shoulders. Pinch your shoulder blades together and hold the bar with your hands as close to your shoulders as is comfortable. The bar should fit in a nice little groove near your scapula.
    If sense were common, everyone would have it.

    4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

  5. #5
    Member
    ELITE MEMBER

    Av8tor's Avatar

    Join Date
    Dec 2003
    Location
    North Carolina
    Posts
    161
    Rep Points
    175616

    Either buy a pad made to go around the bar (that's what I use) or fold up a towel and use that. No sense in making them anymore uncomfortable.

  6. #6
    Registered User

    Join Date
    May 2005
    Posts
    12,543
    Rep Points
    2852450

    Build up your traps and upper back and the problem will lessen....also play around with different placements for the bar.
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  7. #7
    Registered User

    Join Date
    Feb 2006
    Posts
    21
    Rep Points
    10

    Quote Originally Posted by ForemanRules
    Build up your traps and upper back and the problem will lessen....also play around with different placements for the bar.

    exactly. work on your traps and it won't be an issue any more. i used to have the same problem- built my traps up and now i have a nice thick cushion for the bar.

  8. #8
    fiendish thingy
    ELITE MEMBER

    fufu's Avatar

    Join Date
    Nov 2005
    Gender
    Male
    Location
    Massachusetts
    Posts
    18,431
    Rep Points
    60099873


    I used to get a pain from the bar but I've found my comfortable spot and it never bothers me anymore.

  9. #9
    Registered User

    Spud's Avatar

    Join Date
    Nov 2005
    Location
    Hart House!
    Posts
    752
    Rep Points
    332324

    I'm gonna get fuckin' massive traps then. Gotta start pushing them harder.
    No Milk, no.
    Milk is for babies. When you grow up, you have to drink beer.
    Please read and comment on my journal

  10. #10
    Senior Member
    ELITE MEMBER

    min0 lee's Avatar

    Join Date
    Oct 2004
    Location
    The Bronx, NYC
    Posts
    44,631
    Rep Points
    702803612


    Quote Originally Posted by Dale Mabry
    Take none of the advice above.

    Just find the most comfortable place for the bar and get used to it. I used to get the same thing way back when, but now I don't even realize the bar is there. Also, you need to make sure you are creating a shelf with your shoulders. Pinch your shoulder blades together and hold the bar with your hands as close to your shoulders as is comfortable. The bar should fit in a nice little groove near your scapula.
    What he said.

  11. #11
    Lexen Xtreme

    Join Date
    Nov 2004
    Location
    Columbus, Ohio
    Posts
    6,985
    Rep Points
    4235625

    Don't use a pad... I got used to using one for a while when I first started, but after my traps grew some, I tried squating without a pad and it felt much more natural/safer... With a pad I felt like the bar could slip easily.

  12. #12
    Registered User

    Join Date
    May 2005
    Location
    Frieburg
    Posts
    437
    Rep Points
    10

    pads are for women.

  13. #13
    Metrosexual
    ELITE MEMBER

    DOMS's Avatar

    Join Date
    Jul 2004
    Location
    In a van, down by the river...
    Posts
    28,876
    Rep Points
    924474111


    Quote Originally Posted by Dale Mabry
    Take none of the advice above.

    Just find the most comfortable place for the bar and get used to it. I used to get the same thing way back when, but now I don't even realize the bar is there. Also, you need to make sure you are creating a shelf with your shoulders. Pinch your shoulder blades together and hold the bar with your hands as close to your shoulders as is comfortable. The bar should fit in a nice little groove near your scapula.
    The short version: Be a man.
    The short, hip, version: Man up.
    So many cries of inequality stem from one of group
    of people doing little or nothing and then bitching
    about another group that actually does something
    to improve their lives.

  14. #14
    Thats Dr. Keke to you!
    ELITE MEMBER

    KelJu's Avatar

    Join Date
    Jul 2005
    Location
    In my imagination.
    Posts
    13,701
    Rep Points
    433491349


    Quote Originally Posted by Spud
    I tried to do squats for the first time today, slowly worked my way up to 185. Progressing with 45lb, 55lb, 95lb, 135lb, 185lb. After doing about 10 reps per weight, and getting to 185, I couldn't take the pain anymore in my traps. This is only 185 too, how the fuck can someone do triple, quadruple that?

    How do you guys deal with the bar digging into your traps while doing squats? I think that's my limiting factor at the moment.

    Oh no, my pussy hurts!

    jk dude.
    The bar doesn’t bother me too much until I put anything over 300 on it, which at that point I wrap my towel around the bar. It becomes very comfortable with the towel. Also, sporting goods stores sell pads that are made specifically for wrapping around the Olympic bar.
    “I used to do drugs. I still do drugs. But I used to, too.”

  15. #15
    Registered User

    Join Date
    Feb 2006
    Location
    Sydney, Australia
    Posts
    56
    Rep Points
    10

    Use a pad. Don't worry about all that "be a man" bullshit - is it being a man to make something more uncomfortable than it has to be, or is that being an imbecile? Does not using a pad work the quads harder? Unnecessary pain is serious high school mentality.

  16. #16
    Senior Member
    ELITE MEMBER

    min0 lee's Avatar

    Join Date
    Oct 2004
    Location
    The Bronx, NYC
    Posts
    44,631
    Rep Points
    702803612


    You get used to it, I have yet to see a real squatter use one....Imagine Arnold or even Lee Haney using it.
    I don't use one and I never will.

  17. #17
    Registered User

    Join Date
    Feb 2006
    Location
    Sydney, Australia
    Posts
    56
    Rep Points
    10

    Hey Mino!
    If you like the bar digging into the traps, knock yourself out! If you think I'm not a real squatter because I use a pad, I'll still sleep okay tonight. I also use gloves when I bench, so I'm probably not a real bencher either.

    Statements like "I've never seen a real squatter use one" and "Imagine Arnie using one" are designed to make people feel less for choosing to eliminate unproductive discomfort, but fortunantly I have never been into the mentality of having to go with the crowd.

    I don't judge you for not using a pad - but as part of not judging you, I certainly don't think you are hardcore or any more a "real squatter" than anyone else. If having a steel bar dig into me would enhance the growth of my legs, then I'd do it for the gains. As there are no gains to be made from doing it, the fact that Arnie did it isn't enough to convert me. But you go girl.

  18. #18
    Senior Member
    ELITE MEMBER

    min0 lee's Avatar

    Join Date
    Oct 2004
    Location
    The Bronx, NYC
    Posts
    44,631
    Rep Points
    702803612


    Hey Mino!
    If you like the bar digging into the traps, knock yourself out! If you think I'm not a real squatter because I use a pad, I'll still sleep okay tonight. I also use gloves when I bench, so I'm probably not a real bencher either.


    It takes a while to get used to it but it can be done. I used to use gloves but not anymore.
    I didn't mean to single you out

    Statements like "I've never seen a real squatter use one" and "Imagine Arnie using one" are designed to make people feel less for choosing to eliminate unproductive discomfort, but fortunantly I have never been into the mentality of having to go with the crowd.

    I am an idiot at times

    I don't judge you for not using a pad - but as part of not judging you, I certainly don't think you are hardcore or any more a "real squatter" than anyone else. If having a steel bar dig into me would enhance the growth of my legs, then I'd do it for the gains. As there are no gains to be made from doing it, the fact that Arnie did it isn't enough to convert me. But you go girl
    [/quote].

  19. #19
    Registered User

    Join Date
    Feb 2006
    Location
    Sydney, Australia
    Posts
    56
    Rep Points
    10

    I didn't mean to single you out

    I am an idiot at times

    Hey again MinO!
    Just so you know, I am almost unoffendable, so dont sweat it, I just love throwing my opinion in. I don't mind at all that others have different opinions, in fact it makes life interesting. Dont think we'll ever agree on this one unless I send you a pad in the post and you dare to be different and shock all those Arnie loving hard core real squatters at the Gym....

  20. #20
    Senior Member
    ELITE MEMBER

    min0 lee's Avatar

    Join Date
    Oct 2004
    Location
    The Bronx, NYC
    Posts
    44,631
    Rep Points
    702803612


    Thanks but no thanks on the pad.
    I tried the bar foam but it just got in the way of heavy lifts.

    I would go with what Dale wrote and having big traps does help a bit.

    You should look into this pad, I never tried it but it looks good.



  21. #21
    IDIOT SAVANT

    ALBOB's Avatar

    Join Date
    Jun 2001
    Location
    An alternate reality.
    Posts
    11,405
    Rep Points
    102924625


    The padding issue isn't whether or not you're "man enough" to take the pain, it's a pure safety issue. #1: As has already been pointed out, with a pad you're more likely to have the bar slip off your back. Possibly hurting your or your spotter. (You do use a spotter, don't you?) #2: By adding the extra width to the bar you're forcing your head/neck forward into an unnatural position. When you start to go heavy this can and will cause damage to your neck. Also, with your head being forced forward like that, it doesn't allow you to maintain as upright a stance as you should when doing squats. This will force your weight onto your toes and can lead to severe knee damage. (On this I'm speaking from experience.) Do what's been suggested, build your traps/shoulder and develope a tollerance to the bar. You really do get used to it quickly.

    Last suggestion; try front squats.
    Rules? You mean we have RULES for that???

  22. #22
    IM Ball Buster

    The13ig13adWolf's Avatar

    Join Date
    Jul 2005
    Location
    I win...
    Posts
    1,367
    Rep Points
    692544

    i'll echo those above that say DON'T use a pad. increased potential for the bar to roll, less stable, greater chance for injury. you'll get used to the bar with time.
    Some people get lost in thought because it's such unfamiliar territory. -G. Behn

  23. #23
    Metrosexual
    ELITE MEMBER

    DOMS's Avatar

    Join Date
    Jul 2004
    Location
    In a van, down by the river...
    Posts
    28,876
    Rep Points
    924474111


    Quote Originally Posted by min0 lee
    Thanks but no thanks on the pad.
    I tried the bar foam but it just got in the way of heavy lifts.

    I would go with what Dale wrote and having big traps does help a bit.

    You should look into this pad, I never tried it but it looks good.

    I own one. They're okay. They still cause marking but they do stop the bar from cutting into your traps. I stopped using mine about 6 months ago.
    So many cries of inequality stem from one of group
    of people doing little or nothing and then bitching
    about another group that actually does something
    to improve their lives.

  24. #24
    Moderator
    MODERATOR

    Dale Mabry's Avatar

    Join Date
    May 2003
    Location
    Elsewhere
    Posts
    15,180
    Rep Points
    122054778


    Quote Originally Posted by min0 lee
    Thanks but no thanks on the pad.
    I tried the bar foam but it just got in the way of heavy lifts.

    I would go with what Dale wrote and having big traps does help a bit.

    You should look into this pad, I never tried it but it looks good.


    If you are going to use a pad, the manta ray is acceptable, a big round pad like the crotch pad that went on a BMX bicycle is not appropriate, it puts the bar above your back and makes it less stable. Plus if you try to create the rack with your shoulders it places the bar even higher.
    If sense were common, everyone would have it.

    4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

  25. #25
    Registered User

    Join Date
    Feb 2006
    Location
    Sydney, Australia
    Posts
    56
    Rep Points
    10

    [QUOTE=ALBOB]"The padding issue isn't whether or not you're "man enough" to take the pain, it's a pure safety issue. #1: As has already been pointed out, with a pad you're more likely to have the bar slip off your back. Possibly hurting your or your spotter. (You do use a spotter, don't you?)"

    No spotter except for the squat rack - I train alone. I've never had the bar slip yet, and hope it stays this way.

    "#2: By adding the extra width to the bar you're forcing your head/neck forward into an unnatural position. When you start to go heavy this can and will cause damage to your neck. Also, with your head being forced forward like that, it doesn't allow you to maintain as upright a stance as you should when doing squats. This will force your weight onto your toes and can lead to severe knee damage. (On this I'm speaking from experience.)"

    I use a squat bar that has a "U" shape that goes around the head so the big fat girly pad sits squarely on my traps and I hold the bar directly beside my shoulders. Hopefully this solves this problem.

    "Do what's been suggested, build your traps/shoulder and develope a tollerance to the bar. You really do get used to it quickly."

    If there are any issues with using the "U" shaped bar, please let me know, because otherwise it appears to solve the above problems making it unnecessary to get used to the unpadded bar on the traps.

  26. #26
    Registered User

    Spud's Avatar

    Join Date
    Nov 2005
    Location
    Hart House!
    Posts
    752
    Rep Points
    332324

    Quote Originally Posted by ALBOB
    The padding issue isn't whether or not you're "man enough" to take the pain, it's a pure safety issue. #1: As has already been pointed out, with a pad you're more likely to have the bar slip off your back. Possibly hurting your or your spotter. (You do use a spotter, don't you?) #2: By adding the extra width to the bar you're forcing your head/neck forward into an unnatural position. When you start to go heavy this can and will cause damage to your neck. Also, with your head being forced forward like that, it doesn't allow you to maintain as upright a stance as you should when doing squats. This will force your weight onto your toes and can lead to severe knee damage. (On this I'm speaking from experience.) Do what's been suggested, build your traps/shoulder and develope a tollerance to the bar. You really do get used to it quickly.

    Last suggestion; try front squats.
    No, I don't use a spotter. Like I said, this is the first time I've done squats, and so I only went up to 185 to test the waters.

    I will follow your advices and build up my traps more. At the same time, I'll try to bite the pain until it feels dangerous. Shouldn't be too much of a health issue since I won't be loading it too heavy.

    Thanks.
    No Milk, no.
    Milk is for babies. When you grow up, you have to drink beer.
    Please read and comment on my journal

  27. #27
    Senior Member
    ELITE MEMBER

    Nick+'s Avatar

    Join Date
    Apr 2005
    Location
    ...
    Posts
    1,865
    Rep Points
    1054879

    Quote Originally Posted by Spud
    I'm gonna get fuckin' massive traps then. Gotta start pushing them harder.
    Do Hise shrugs to make your traps bigger.

    In the last 10 days it's suddenly got easy to rest the bar on my shoulders, traps have grown a bit, at last!(again.....)

    Use a rolled up towel round the bar, just the right amount of padding and it doesn't slip.

  28. #28
    IDIOT SAVANT

    ALBOB's Avatar

    Join Date
    Jun 2001
    Location
    An alternate reality.
    Posts
    11,405
    Rep Points
    102924625


    Quote Originally Posted by DanOz
    No spotter except for the squat rack - I train alone. I've never had the bar slip yet, and hope it stays this way.
    The safety pins on the rack work just as well as a spotter. You just don't want to get to the bottom of a heavy rep and get stuck with no way to safely get it off your shoulders. That would SUCK!!

    Quote Originally Posted by DanOz
    I use a squat bar that has a "U" shape that goes around the head so the big fat girly pad sits squarely on my traps and I hold the bar directly beside my shoulders. Hopefully this solves this problem.


    If there are any issues with using the "U" shaped bar, please let me know, because otherwise it appears to solve the above problems making it unnecessary to get used to the unpadded bar on the traps.
    The only Olympic bar I've seen with a bend in it is a deadlift bar. I've never tried putting that across my shoulders. Hey, if it works for you, that's all that matter.
    Rules? You mean we have RULES for that???

  29. #29
    Fueled by Testosterone
    MODERATOR

    CowPimp's Avatar

    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    16,086
    Rep Points
    6502699

    I'm anti-pad for safety reasons as well. Not to mention my personal preference is without the pad. The pad has never felt comfortable.

    Like Dale suggested, try taking a narrow (Within reason) grip on the bar and tightening your upper back up more to support the weight. I have yet to be bothered by the bar resting there, and my traps are tiny.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Chews Cud - My Journal
    1RM Videos

  30. #30
    the discipline of steel
    ELITE MEMBER

    Vlar's Avatar

    Join Date
    Dec 2003
    Posts
    139
    Rep Points
    259537

    I've been wrapping my small sweat towel around the bar, its thin enough to feel the bar firmly planted but gives a little bit of cushion...though got routine doing it and been awhile that I bet if I removed it I wouldn't know the difference now..
    "For no one - no one in this world can you trust. Not men, not women, not beasts. This you can trust. [Points to barbell]" - Conan's Father

Page 1 of 2 12 LastLast

Similar Threads

  1. Replies: 3
    Last Post: 10-22-2011, 12:51 PM
  2. Box Squat Doesn?t Reduce Squat Performance for Weightlifters
    By Prince in forum Bodybuilding Gossip
    Replies: 0
    Last Post: 12-09-2010, 11:40 AM
  3. *&^%$! Can't Squat! Pain!
    By Soul of Sol in forum Training
    Replies: 3
    Last Post: 07-15-2007, 04:25 AM
  4. Can't squat, Back pain
    By nomass in forum Training
    Replies: 13
    Last Post: 04-18-2007, 10:00 AM
  5. knee pain in squat
    By machinehead in forum Training
    Replies: 10
    Last Post: 12-08-2006, 02:43 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  


DISCLAIMER:
All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.