Upper arm stress while doing barbell squats

KDar1988

**Disclaimer...today was my first day ever doing a squat with a barbell. I want to do the SL 5x5. I noticed that my upper arms feel achy right after I rerack the bar. Almost like a pulled muscle ache. Is this likely because I don't have the range of motion through my chest/upper arms just yet? They feel kind of under stress when I'm holding the bar on my shoulders. Other than that, the squats felt good, no back stress or shoulder pain. I widened my grip to see if it would help but it didn't. The last set the bar almost rolled off my back because I looked away from the mirror I was watching myself in. That startled me a bit!!

Looking for your thoughts.
Thanks

ninerbuff

Lack of ROM (range of motion). Continuously working on it will improve it.

A.C.E. Certified Personal and Group Fitness Trainer
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StacyChrz

I have always felt the same when using a barbell for squats. I recently started SL and started stretching lightly before and more deeply after my workouts. It's helping a lot. I suggest warming up your arms a little along with the body weight squats before you start your weighted squats. I follow it up with standing in a doorway or using the squat rack like a door to stretch my chest and shoulders.

sunnybeaches105

Do you use a thumbless grip? You want the weight of the bar on your upper back, not on your wrists and arms, so pull the bar into your back rather than gripping it with your thumbs. Do not widen your grip. You want your upper back tight.

middlehaitch

A good little exercise you can do to improve your range of motion is to stand with your back to the wall, put your arms in an L shape on the wall with your elbow and back of hand against the wall. Keeping as good contact with the wall as possible raise your arms so they are straight over your head. Lower the same way and repeat. Make it part of your warm up and the tightness eases.
Sorry that is the best description I can give, it really helped me improve my ROM.

Cheers, h.

KDar1988

Thanks everyone. @sunnybeaches105 - I was gripping the bar with my entire hand. I'll watch the way I'm holding it. Still very much need to work on form.

@middlehaitch - thanks your explanation is perfect. I'll give that a try as well.

sunnybeaches105

This may help you a bit by providing a more detailed explanation

https://m.youtube.com/watch?v=g2tyOLvArw0

SideSteel

It depends.

It could be caused by you trying to support the load of the bar by having your wrists under the barbell. Doing this for some people can cause pain anywhere between the shoulder and elbow. (See previous video posted).

It's possible that your grip on the barbell is too narrow and you lack the proper shoulder mobility to grip the bar that narrow in which case you need to grip wider on the barbell. If you do grip wider you will still need to focus on scapular retraction to get upper back tightness. Additionally, if the problem is mobility I would look at shoulder dislocates (it's a mobility exercise) as part of your warmup and something to do on off days.

Finally it could be something other than the above.

It's hard to assess without seeing it in action. If you want detailed feedback consider posting a youtube video of your squat.

KDar1988

Thank you! I will try these suggestions and see how it goes. I have a long way to go...the 1st step is the hardest

SonyaCele

squats are a full body workout, if this was your first time doing barbell squats you're gonna have sore arms and shoulders and everything.

Packerjohn

Take a look at the 2 simple assessments in this article. If you don't pass, may need to do some remedial work before putting a bar on your back.

http://deansomerset.com/the-worlds-easiest-assessment-and-how-to-tell-if-you-need-more-mobility-instantly/

KDar1988

Packerjohn wrote: »

Take a look at the 2 simple assessments in this article. If you don't pass, may need to do some remedial work before putting a bar on your back.

http://deansomerset.com/the-worlds-easiest-assessment-and-how-to-tell-if-you-need-more-mobility-instantly/

No problem doing either! I'm actually pretty flexible but maybe that arm position for me, needs practice.

KDar1988

**Update - tried those darned squats again last night and I still can't get it. As soon as I get under the bar I feel like a pretzel, very unnatural arm position and then the pulling/stretching happens and I can't even do the movement it hurts so bad. I've watched a lot of videos and the wrist position I can't get right, I end up with bent wrists. I did them on the front. That wasn't too bad but I really want to master the back.

I'm considering paying a trainer to help me, if they can! I won't give up though. Thanks for the tips everyone!

sunnybeaches105

Back squats are a rather technical lift and it takes some time to learn them. I'm several years in and still working on them. If you post some videos from the side and back, both at knee level, then people can help you with them.

KDar1988

sunnybeaches105 wrote: »

Back squats are a rather technical lift and it takes some time to learn them. I'm several years in and still working on them. If you post some videos from the side and back, both at knee level, then people can help you with them.

Gotta be able to get that darned bar on my back first! LOL

SonyaCele

practice with a broomstick at home to get the mobility down and get your arms and s holuders and wrists used to the position. Also you have to have a very tight upper body when holding the bar, super tight lats , squeeze your shoulder blades down and back, tighten up your whole upper body to take the stress off your arms. squeeze the bar as hard as you can. Its a weird position at first and like any exercise it takes time to get into the groove.

if all else fails and you have some physical hang up that you can't get in position under the straight bar, you can try something like a safety bar .

sunnybeaches105

KDar1988 wrote: »

sunnybeaches105 wrote: »

Back squats are a rather technical lift and it takes some time to learn them. I'm several years in and still working on them. If you post some videos from the side and back, both at knee level, then people can help you with them.

Gotta be able to get that darned bar on my back first! LOL

Practice with goblet squats for a while then. Be patient and keep at it.

wilsoncl6

I have larger traps and the bar sitting on them hurts as well as a lack of range of motion across my chest so I usually get pain from tension in my forearms (from grabbing the bar to hold it in place) and shoulders (because holding the bar forced me to stretch to get proper form. I started using a manta ray squat pad and sting ray squat pad for front squats.

tulips_and_tea

wilsoncl6 wrote: »

I have larger traps and the bar sitting on them hurts as well as a lack of range of motion across my chest so I usually get pain from tension in my forearms (from grabbing the bar to hold it in place) and shoulders (because holding the bar forced me to stretch to get proper form. I started using a manta ray squat pad and sting ray squat pad for front squats.

Ooooh, never heard of these but I think this is what I'll need to use! I've reached a weight with my goblet squats that the dumbbell is almost too heavy to get into position, so I know I'll need to move onto bar squats soon, however, my shoulders are quite bony and even the pads on the calf raise machine tend to hurt a bit so I've been hesitant.

Plus, since you're a guy and you use these I won't feel wimpy if I have to use them. Thank you!

KDar1988

Thanks again everyone! I went to the gym tonight and played around with hand positions on the bar. I didn't get a video, I forgot my phone at home. But I found my upper arms didn't hurt so much if I brought them closer to the center instead of so far out. But I still have bent wrists. I can't get my elbows back far enough to make my wrists straight. I've been watching videos and not everyone has straight wrists. I did get my 5x5 in though.

I'm going to keep at it and have asked the owner of the gym I go to if she'll look at me. So I'll be doing that soon.
I appreciate all the suggestions!!

pdxhak

Maybe consider landmine squats

KDar1988

pdxhak wrote: »

Maybe consider landmine squats

I see that bar in the gym and it never gets used. I'll try...I'm up for anything. Thanks

jmaidan

Unless it's really sore I wouldn't worry about it. The squat position is pretty uncomfortable, you'll get used to it.

Regular upper body stretching will help.

jmaidan

Oh also, are you wrapping your thumb around the bar? Don't do that. Keep it on the same side as your fingers.

KDar1988

jmaidan wrote: »

Oh also, are you wrapping your thumb around the bar? Don't do that. Keep it on the same side as your fingers.

I tried that last night and it feels like my hands are adding more weight to the bar weight I've already got on it. I have a sore spot on my neck/shoulders this morning. But that's because I haven't carried a 45lb barbell on my shoulder before last weekend! LOL I'll keep at it. I'm sure I'm not that uncoordinated!

sunnybeaches105

KDar1988 wrote: »

jmaidan wrote: »

Oh also, are you wrapping your thumb around the bar? Don't do that. Keep it on the same side as your fingers.

I tried that last night and it feels like my hands are adding more weight to the bar weight I've already got on it. I have a sore spot on my neck/shoulders this morning. But that's because I haven't carried a 45lb barbell on my shoulder before last weekend! LOL I'll keep at it. I'm sure I'm not that uncoordinated!

Try to lower the bar about 2-4 inches so it's on your traps, not directly on top of your shoulders, then pull the bar into your back (low bar squat). Some women have trouble with this position because small traps but try it and see. I find it far less uncomfortable than a high bar squat. My wife also uses this position.

KDar1988

sunnybeaches105 wrote: »

KDar1988 wrote: »

jmaidan wrote: »

Oh also, are you wrapping your thumb around the bar? Don't do that. Keep it on the same side as your fingers.

I tried that last night and it feels like my hands are adding more weight to the bar weight I've already got on it. I have a sore spot on my neck/shoulders this morning. But that's because I haven't carried a 45lb barbell on my shoulder before last weekend! LOL I'll keep at it. I'm sure I'm not that uncoordinated!

Try to lower the bar about 2-4 inches so it's on your traps, not directly on top of your shoulders, then pull the bar into your back (low bar squat). Some women have trouble with this position because small traps but try it and see. I find it far less uncomfortable than a high bar squat. My wife also uses this position.

Thanks, I will try. I have a lot of suggestions, much appreciated!