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 Anabolic Discussion Board
 DOES ANYONE GET SHOULDER PAIN WHEN DOING SQUATS?
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| Author | Topic: DOES ANYONE GET SHOULDER PAIN WHEN DOING SQUATS? | ||
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Novice 
Posts: 10 |
Just wondering is any one else has experienced shoulder pain while doing squats. I experience a dull, numbing like pain everytime i go very heavy in the squat in my right shoulder. Your replies would be helpful. Thanks ------------------    | ||
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Novice
Posts: 10 |
BUMP ------------------ | ||
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Pro Bodybuilder 
Posts: 527 |
Time to get on the nubain bro!
Try changing how you hold the bar. Holding the bar really wide, both hands up against the plates sorted my problem out! ------------------  | ||
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Novice
Posts: 10 |
Thanks for the imput charlie....will give it a try ------------------ | ||
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Elite Bodybuilder 
Posts: 824 |
Yes Charlie is right. Changing where you grip the bar can help. When my shoulders were hurting from the rotators I found that if I had a wider grip with a little extra padding that seemed to take the stress of my already aching shoulders. ------------------ | ||
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Pro Bodybuilder
Posts: 457 |
How high do you guys have the bar ,up on the neck or down around the traps I have seen both done but I never seem to feel comfortable doing squats. I have also had bruising before from going realy haeavy on squats. | ||
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Elite Bodybuilder
Posts: 824 |
I keep the bar lower on the neck near the traps. If you are not comfortable with squats try a product called Manta-Ray (sp?). It is a plastic device that clips on the bar and will fit over your shoulders and help take stress of the neck and shoulders. ------------------ | ||
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Novice
Posts: 10 |
Luca, I keep the bar aorund the lower side of my traps, it give me somewhat of a cushion effect, but i will change the grip on the bar , because i grip the bar a little wider than shoulder width, this must be where i am hurting my shoulders..... i have had rotator cuff problems from my heavy benching. ------------------ | ||
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Pro Bodybuilder
Posts: 527 |
I also have the bar low across traps. Didnt know you could hold it any other way. | ||
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Novice
Posts: 10 |
charlie, when i said i would give it a try, i meant the grip, not the Nubain..he he he LOL ------------------ | ||
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Pro Bodybuilder
Posts: 339 |
Hey Bro, I understand your problem. I suppose by your name that you love to flat bench and probabley lift fairly heavy. This exercise generally stresses the external rotator cuff muscles the most. Lack of stretching into external rotaion with the increased stress will generally cause increased tighting of the muscle group. Not to mention the increased bulk of the larger bench muscles as in the pecs, shoulders, tris. When they increase in size, they also leave you prone to limited range of motion. This limited range is most likely your pain source. I suggest doing the feild goal stretch to increase shoulder external rotation at 90 degrees of shoulder flexon. To perform the stretch, pretend your going to be the field goal for you kid to kick a ball through and hold your righ/left arm up even with your shoulder. Elbow should be bent to 90 degrees also to mimic the feild goal. Brace the upper portion of the arm(forarm) against the wall/machine/or doorway and lean forward. Your goal is not to force the arm back as though to stretch the pecs but to rotated the upper arm backwards as though your cocking it back to throw. Try these stretches regularly 5 x 30sec holds. A person with good range would be able to rotate to about 120-130 degrees from the 90 you start at. LAter ------------------ | ||
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Cool Novice 
Posts: 29 |
If you are using a wide grip when you are holding the bar you may want to try adjusting your grip...dont use your pinky finger to hold the bar, just tuck it under the bar. Yes it is a bit awkward at first, but it help to keep your wrist in a more natural position and puts less stress on your shoulders. One of the guys I train with picked this up by watching Magnus sqatting on The Worlds Strongest man...if its good enough for him, its good enough for me. | ||
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Amateur Bodybuilder 
Posts: 66 |
Yeah my sholders can hurt the same way ... but warming up the joints and streaching the joints before you get under the bar will help the soreness. Also watch your action when you are in the lift portion of the movement you may be actually pressing up with your hand which puts stress on your shoulders. ------------------ | ||
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Elite Bodybuilder
Posts: 991 |
I had the same problem. Try doing your squats in the smith machine. Spread your arms all the way out to the plates, lift the bar with your traps and pull the hooks on the smith machine back with your thumbs. Then your arms will be almost straight out. Eliminates alot of the discomfort. | ||
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Novice
Posts: 10 |
Thanks for all the information guys..you all have been great! Thanks again for the great info! | ||
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Amateur Bodybuilder
Posts: 271 |
its probably from trying to hold the bar stable while its on your back. ------------------ |
All times are ET (US) | |
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posted August 22, 2000 04:56 AM