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Wrists sore after squatting

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Kate5283kate
Kate5283kate Posts: 87 Member
in Social Groups
My wrists are sore after barbell back squats. I try to hold the bar fairly low as it's more comfortable on my back. How far out do you hold the bar, and at what angle do you hold you wrists? I'm at 125 pounds, so not super heavy, but not light either.

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  • mirrim52
    mirrim52 Posts: 763 Member
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    Your wrists should not be angled. They should be in a straight line with your forearms.

    http://www.myweightlifting.com/wp-content/uploads/2012/11/low-bar-standing-rear-2.jpg?fe2193

    Check out that picture.
  • awkwardsoul
    awkwardsoul Posts: 222 Member
    edited April 2015
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    whoops, double post.
  • awkwardsoul
    awkwardsoul Posts: 222 Member
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    Keep your wrists straight, bar low on the back (assuming you are low bar squating) and pull your elbows down and together, bending the bar on your back.

    Check this vid for some help https://youtu.be/bs_Ej32IYgo?t=8m17s I linked it at the wrist section.

    Admittedly the width I grab the bar has been changing and will vary depending on the person. When I started out it was hella wide. Over time and lots of shoulder dislocation warm ups I don't hold the bar as wide, which also has been keeping my chest more up too, improving my squat. Totally do shoulder dislocation and stretches (suggested in the video I linked) to get some flexibility.
  • Kate5283kate
    Kate5283kate Posts: 87 Member
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    Thank you - super helpful!
  • jazznesss
    jazznesss Posts: 21 Member
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    Oh man! my wrists are killing me after every deadlifts, squats, every workout holding a bar! :neutral:

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