Deltoid Muscles Hurt When Doing Barbell Squats

BeachIron

Thanks, BeachIron, I just watched it. Wow! He's very informative. I was holding it incorrectly. I will try to keep my thumbs on top of the bar, elbows up and out, and keep my wrists straight. My wrists were under the bar, for sure. Too much pressure on them. I feel dumb now. I should just do my own research. I need to watch his deadlift video to make sure I'm doing those right. If I purchase his book, will it be easy to understand correct positioning? You know, as opposed to watching a video and actually seeing it?

No worries.It depends on how much you want to "nerd out" with form. The videos do a lot of good, but the book gets into some serious detail about the "whys."

Mrsallypants

shoulder dislocations. sounds like you rotators cuff.

HappyStack

The Starting Strength book is a must-have, in my opinion. You won't find a more comprehensive bible of the most fundamental lifts anywhere else.

I had New Rules of Lifting For Women for a while, and again this is just my opinion, the "For Women" part is a massive turn-off.

Far too many isolation exercises because some women seem phobic of heavy lifting. It goes against its tagline "Lift like a man, look like a goddess" to me. Unless you're pretty damn experienced, you don't need all that isolation mumbo.

As far as squatting goes, try not to be too finicky about the position of your feet. Go with what feels most natural. All you need to remember is your knees must track over your toes and your toes shouldn't face forward, your knees must be pushed out especially as you come out of "the hole", and to even be in remotely the right position to achieve proper depth you have to sit back into the squat. This'll help you keep the bar over the mid-foot, and you can't do it if the weight is too light. Box squats are great for figuring out form while the weight is light; it completely removes the fear that you're going to fall on your bum because you're trying to sit back... I'd suggest recording yourself side-on and comparing your form with what you've been told.

When form is good, deload & remove the box.

jadedone

Thanks. I'll look into Mark Rippetoe's videos. I've familiar with the name and heard he's very good. Tigersword, front squats work mostly quads? This is good to know. My motto right now is 'it's all about the glutes'. Seriously. My gluteus maximus needs work. lol! I really want to replace the barbell squats with something that will really work this area. Because, like I said, it's all about them glutes right now. And hammies. Can't forget those.

Are you doing deadlifts? Work glutes, hamstrings and back.

Personally, I don't have much shoulder flexibility. I can't do barbell squats. So for now, I skip them. Deadlifts I can do.

tigersword

If you really want to nail down form, look for the video series "So You Think You Can Squat."

snookumss

I'd say avoid that particular position for your arms and FOCUS on stretching that area daily for a few weeks, then just try that position again. You've simply got to teach your arms to be able to perform that position.

She_Hulk

Okay, I'm ordering SS through Amazon this evening. I KNOW that I desperately need it. I'm actually excited about it. Time to do my own homework. Jade, yes I do deadlifts. I like those a lot. Thanks for the suggestion though. I checked out some videos to make sure I was doing those correctly, and I am. Tigersword, I will look into those video series. I do legs again on Wednesday, so I'll see if having everything in the right positions makes a difference on my rotator cuffs. Snookumss, I agree. I'd hate to give them up just because my arms aren't flexible enough. Hopefully, I can fix that. If not, I'll give them a rest for a while and work on my flexibility and perform another workout in it's place. But I am glad to know that I'm not the only one with this problem. Thanks for all the help. I really do appreciate it. Was bummed out when hubby suggested that I just give them up. Never! Momma needs nice glutes. :happy:

jadedone

Okay, I'm ordering SS through Amazon this evening. I KNOW that I desperately need it. I'm actually excited about it. Time to do my own homework. Jade, yes I do deadlifts. I like those a lot. Thanks for the suggestion though. I checked out some videos to make sure I was doing those correctly, and I am. Tigersword, I will look into those video series. I do legs again on Wednesday, so I'll see if having everything in the right positions makes a difference on my rotator cuffs. Snookumss, I agree. I'd hate to give them up just because my arms aren't flexible enough. Hopefully, I can fix that. If not, I'll give them a rest for a while and work on my flexibility and perform another workout in it's place. But I am glad to know that I'm not the only one with this problem. Thanks for all the help. I really do appreciate it. Was bummed out when hubby suggested that I just give them up. Never! Momma needs nice glutes. :happy:

In the meanwhile, try romanian deadlifts, american deadlifts and step ups to work your glutes. And lunges, in all directions. You'll still benefit, even if you aren't squatting heavy.

She_Hulk

Thanks, jade. I've been wanting to do the Romanian DL for some time now. I don't know why, but they look fun to me. American DL looks very similar. I'll try those. Jamie doesn't have deadlifts in her program, but I throw them in anyways. Shhh...don't tell her. lol! Step ups are hard. I haven't done those in a while. I absolutely hate lunges. You just had to go there, didn't you? I know I need them. :grumble: Man, I hate lunges.