Neck pain during barbell squats

nicole2198

So I am a regular taking Les Mills Body Pump at my gym, those of you who take it know it involves a lot of barbell squats. I want to increase the weight that I can squat, but when I increase my weight, it hurts my neck more-so than my legs! I have the bar on the meatiest part of my shoulders/back. Anyone else have this problem/know how to solve it? Is my form to blame or should I just wrap a towel around the bar?

lorigem

I'm in the same boat. My husband bought me a bar pad - works wonders. Though I know it's a bit controversial to use one from the big lifters. But I think it works just fine!

KiltFuPanda

If you have it hurting your neck, you have it too high. It should rest a few inches lower - if you have a red line going all the way from shoulder to shoulder after you're done, then you've got it right.

Try pinching your shoulders together and "wedge" yourself into position before you lift off.

GetSoda

look up 'rippetoe squat bar position' on youtube.

cwolfman13

You're too high then, even for high bar squats.

funforsports

Lower the bar and try to bring your hands closer to your shoulders, this squeezes your back and flexes your traps to rest on so it is not on your neck.

Showcase_Brodown

It can be tricky to get it resting in the right spot. Pinch your shoulders together and try to rest it on your traps.

Shawshankcan

I'm in the same boat. My husband bought me a bar pad - works wonders. Though I know it's a bit controversial to use one from the big lifters. But I think it works just fine!

One of the problems, when you get into higher weights, is that the bar is more likely to slip.

chubby_checkers

High bar vs low bar position.

phjorg1

I'm in the same boat. My husband bought me a bar pad - works wonders. Though I know it's a bit controversial to use one from the big lifters. But I think it works just fine!

One of the problems, when you get into higher weights, is that the bar is more likely to slip.

ya this. for light weights, like 135lbs or under, it's totally fine though imo. I use the pad for 135lbs jump squats for some padding for the landing. works fine.