I’ve been doing squats, lunges and deadlifts with the barbell for a few weeks now and have a couple of questions…
When I put the barbell across my traps to squat and lunge it really irritates my shoulder joints. It’s not exactly painful, but very uncomfortable. I am very inflexible (overall) and my shoulders don’t seem to like stretching back like that. I also separated one shoulder about 16 yrs ago, but it seems to bother both shoulders equally.
I suspect this is a flexibility problem, but wondered if anyone else had dealt with it. Will it just get better with time? Are there any good stretches for this problem?
My hands are getting sore and calloused. I hate to sound like a wuss, but then again rough hands are not a goal of mine Should I try gloves or just suck it up until it gets better? If gloves, what ones are good?
Hey there!
Barbell squats and lunges do place a large strain on the shoulder due to external rotation. I have very tight shoulders as well and at max weights it can get very uncomfortable.
Stretching of the shoulder girdle pre squat seems to help a bit. You can, and should also be working on your rotators as well. Try searching up “Strong and healthy shoulder”.
Another great solution (probably not applicable) is to use a Safety Squat Bar, or a Cambered bar if your gym has them.
Calluses are not a problem for me as a man, but I can see that being a concern. Try moisturizing and using a pumice stone in the shower.
I have a problem like this too, it’s not flexibility, but if i get the bar just under my traps then it’s hitting hard on my shoulder girdle, and when squatting 100kgs it’s painful.
What I do to fix it is get my towel, fold it in half, then wind it around the bar. When done I have a big fat cylinder of towel around the bar. I then pick up the bar normally on my traps and pull it into my back. Because the towel’s so thick, no part of the bar actually touches my body. So no pain! It’s very comfortable actually. No stress on my spine either as the towel evenly distributes the pressure over my traps and lats.
As far as your hands go, I’m not sure how long you’ve been lifting for, but the pain does go away (basically) and the callouses become smooth. I’d suggest waiting until you reach this point to break out the moisturizer and pumice stone, otherwise your hands will never really adapt. One other thing your could try (I don’t really like gloves) is bringing two pieces of squishy foam with you, then place them on the DB/BB where you want to grip. I’ve seen a lot of people using this idea, looks like a decent solution (if you think rougher hands are a problem).
The ironmind one is pricey but of top quality. There are cheaper variations out there…try New York Barbell.
The curve of that bar, as it seems to fit human anatomy better, has saved my shoulders and I use it exclusively for heavy squatting now. Maybe worth a shot.
Callous come with the territory but if you are tearing them left and right try sanding them down with fine grit sandpaper.
Have you thought about getting a sting ray? Or maybe manta ray is the one I’m thinking of…anyway, I know they were t-jacked a while back, so look in the archives or do a search for “manta ray” and check it out. If you stick with just the bar, it really will get better with time. :o)
Get some gloves. I know that many guys around here say that only wusses wear gloves, but I don’t care. I want my body to look like I lift, but I like my hands to look feminine. :o) I tend to get some callouses even with the gloves, and if that happens to you then you can try taping the palms of your hands.
You might try doing shoulder dislocates. This is where you take a broomstick with a wide grip in front of your body, like you were going to do shrugs or something, and then with straight arms swing it up all the way over your and behind your back. Move your hands in little by little as your flexibility improves. I hope that description makes sense as I can’t seem to find a link with photos.
I also found that front squats helped my shoulder and upper back flexibility big time. People always complain about the wrists, but for me it seemed that a lot of the inflexibility was in the shoulders and back, and the wrists bore the brunt of the discomfort because they were at the end of the chain. No doubt front squats are painful to get accustomed to but if you stick with it for several weeks they pay off.
I saw an inexpensive attachement for a barbell that basically attaches two posts down at hand level. I’ll look for it. Most powerlifters with this problem bring their grip out, and I thought you could put a couple old belts-not lifting belts just pants belts, around the bar to hold on to. Part of it comes from making sure to keep your UPPER back tight because if you hunch over you have to rotate your shoulders that much farther.
Thanks for the feedback, everyone. Squats were a little better today, but I think I need to work on my flexibility. The “Strong & Healthy Shoulders” article and another one by Ian King have some good info I will try to implement. Those shoulder dislocates sound painful! I can barely grasp my hands behind my back…
I workout at a gym so buying a bar isn’t an option right now, but some of them certainly look more comfortable…
I think I’ll get some gloves, too, and see if they help my hands.
Should I try gloves or just suck it up until it gets better? If gloves, what ones are good?