squat question

J

jimaug87

0
How do I prevent my shoulders from hurting when I squat? I'm done using the machines, and I'm trying to squat under the bar. When i load up the bar digs into my shoulders. I've tried in front and behind the neck.
 
Try building up your traps with shrugs etc so that the bar is resting on more muscle instead of bone. Or you could get one of those foam cushions that rap around the bar so that its softer.
 
I'm trying to think of a way of explaining how to "scrunch" up your muscles where the bar rests, but have a hard time figuring it out.

Get your grip set, then kind of scrunch up your shoulder blades with a little tension under the bar, and you'll find quite a bit of natural cushion appear. Just concentrate on exactly where the bar rests and you will find you can situate things just right to make it feel more comfortable. It may take a little wiggling around under the bar before you take it off the pins to make it feel right.

Some people have a problem with the bar no matter what, even with a towel.You could be one of those that will have nerve issues even with a pad. Hopefully not. If your gym has one of the bar pads, go ahead and use that. As you progress and get more weight on the bar, it's going to get even worse unless you simply get used to it. there's always the Manta Ray squat pad thing, but I've never tried it, or felt the need yet. Maybe when I get to the point of considerably more weight
 
If they don't have a pad in the gym for you to put on the bar then just roll up your towel and put it on the bar. It will alleviate some of the pressure...Or you could man up and stop complaining about it...Either way.
 
It will stop hurting eventually. I used a pad in the beginning but i dint really help, eventually i figured out how to position it in a way that didnt bother me.
 
remember to stick your chest out and retract your shoulder blades, that usually helps create a shelf for the bar.
 
You'll get used to it. Start with the bar and work on creating a good shelf and having proper form. After a set of 5. Start adding some Ten pounders to another set. Then add 2 25's and work your way up. Have someone check your form; that always helps.
 
Streamline said:
If they don't have a pad in the gym for you to put on the bar then just roll up your towel and put it on the bar. It will alleviate some of the pressure...Or you could man up and stop complaining about it...Either way.
Click to expand...
haha

Well, the best thing is to build up your TRAPS. work on some shrugs. The best thing to do is to push your shoulder blades together, creating a shelf for the weight. I really don't reccommend you use a manta ray or towel as it pushes the bar up too high, making you lean forward more. Just build your traps, flex your traps and squat!
 
You must log in or register to reply here.
Back
Top