Whenever I use a straight bar to squat, I get a fair amount of pain in the tricep, elbow, brachioradialis, and bicep tendon areas.
Is this a question of technique, flexibility, or could it be resolved with a fair amount of self-SMR?
Im guessing it’s technique or flexibility. If possible, film yourself. It’s possible that your elbow/hands/arms are supporting more weight then they should (which is pretty much none). I know there were times I would be so focused on getting the weight up the my elbows dropped and I started trying to push the weight up with my hands as well as my legs. Not a good idea. The hands should be pulling the weight into your body, not pushing (which im sure you know)
You can try taking a wider grip on the bar.
How wide do you think I should go? I have my index fingers on the rings already.
I think I am having a similar problem. I was wondering why widening the grip would help because I was actually considering going the opposite way. Figuring that I was allowing the weight to slide during the set and then pulling it back into position with my arms, I’ve been thinking that closing the hand spacing would better allow me to jam the bar in place. I have not tried this yet, as I decided to make the change yesterday after my workout. It also probably matter whether we are talking about low bar or high bar squats. (I do low bar) Could someone clarify?
vali I found this…might help The Squat - Bar Position
low bar or high bar? i had the same issue with low bar…it was so bad that even driving was agony
[quote]AntonioFlores wrote:
low bar or high bar? i had the same issue with low bar…it was so bad that even driving was agony[/quote]
I’m not suggesting a low bar rather than a high bar. I’m suggesting that there would be a different solution. The link suggest that the pain caused by a low bar squat was due to bad bar position and or to wide of a grip. If he does high bar squats, that not what’s causing my pain. So I don’t happen to be looking for the same answers. Truly sorry about your pain though, and I hope you’ve recovered.
[quote]mlupica wrote:
vali I found this…might help startingstrength.com/index.php/site/video/platform_the_squat_bar_position[/quote]
That’s interesting, I was coming to some of the same ideas practicing form Monday. I’ve tried moving to high bar, but one of the issues I have is I have been taught to keep my elbows under the bar (contrary to what Rip says in the video), but with wrists straights, which I cant do without pain. thoughts?
It’s all about personal preference and anatomy.
Some guys can squat high-bar, close grip, close stance. These dudes usually have shorter femurs and arms.
Other guys have to squat low-bar, wide grip, wide stance. These guys usually have longer femurs and arms.
But I’ve seen plenty of jacked stubby guys squat wide, and plenty of jacked lanky guys who squat close, so play around and figure out what works best for you.
Just like most lifts, there’s no be-all, end-all, “right” way to squat. It all depends on what is comfortable to you, and what your goals are.
So, keep experimenting until you find what works for you.
And for fuck’s sake, DON’T STOP SQUATTING!
^ I’m moving towards a high bar close stance to take stress off the shoulders.
Glad you found a solution. I’m going to try mine tomorow. I’m already getting excited. I remembered this Jim Wendler article when you mentioned your shoulders. 6 Specialty Bars for Strength and Size
To much time on my hands. Anyways, good luck.
Yeah man, I’m just working hard on keeping a proper rack position- I think that’s what was causing the pain. Its funny that you mention that Wendler article- I actually have been using the buffalo bar for a while to help my shoulders, but have been trying to use the straight bar as I am competing in a powerlifting meet (RPS at Boston Barbell) in October. Thanks for the help.