squatting and upper body pain

margannmks

Finally got under a bar and squatted, i was only doing goblet squats. First time wed, i did just the bar with the front crossed arms grip. It went well so last nite i tried bar on upper back did 10 reps with bar then added 10lbs did 10 more added 10 more and did 8, got wobbly on last rep so stopped, did the rest of my lower body work. Today im really tight in my traps which is weird cause thursday i didnt do upper body like usual cause im fighting a cold so i did the rowing machine for 15 min then did a relaxing type yoga class. I did rowing again fri but im used to doing that for my warmup. Im a hairstylist so my work keeps them pretty used so im always kinda tight but this is different,. I dont feel bruised by bar so thats good but i realize at 65 lbs im not using near what i hope to be in the next few months. Any thoughts. Thanks

EllaIsNotEnchanted

Do you have a specific question about what you are doing?
What type of advice are you looking for?
program advice?

Thoughts:
Try not to be too dissatisfied with starting out weights. As long as you gradually keep adding you will be fine.

Overload Principle:
Proper scientific application of a progressive resistance weight training program is based upon the OVERLOAD PRINCIPLE. Simply means as training stresses muscular system beyond the level of training that has already been attained. In order to be effective- Overload should be WELL PLANNED and used over an extended period of time. This is why most people use programs.

Trapezius: part of the muscles of the shoulder girdle. The lower fibers of the Trapezius is assistive in retraction. Maybe you are feeling more of your rhomboids? Is it pain? or is soreness?

margannmks

Definetly not the rhomboids. Its the traps that are tight ,not sore or painful. No question regarding weights used or program, no disatifaction with starting weight. Was just curious if this was just part of doing something new or possibly incorrect form. But thanks

nxiety

If you're tight in some place and -just- started doing a new exercise, it'd be a good idea to use a foam roller in that area afterwards. Could be flexibility or who knows.

kirkor

Just experiment with different hand placement and elbow positioning -- you'll find your groove. Ideally you want your hands closer in and your elbows pointed towards the floor.

DavPul

for the first time, you had a fair amount of weight balanced across your shoulders with the brunt of the weight sitting (correctly) across your traps. yesterday you did something unusual and today your traps hurt. i really wouldn't read anything more into it than that, barring some new information. if i rode a bicycle for the first time in years i wouldn't think it's unusual if my butt is sore the next. day.

jlclabo

for the first time, you had a fair amount of weight balanced across your shoulders with the brunt of the weight sitting (correctly) across your traps. yesterday you did something unusual and today your traps hurt. i really wouldn't read anything more into it than that, barring some new information. if i rode a bicycle for the first time in years i wouldn't think it's unusual if my butt is sore the next. day.

^^^This.... i still get sore in my entire upper back when i squat. you are loading weight onto your back, and even though you are not rowing or pressing the weight using the back, you are stabilizing and carrying the load there. its a good thing so go with it and keep squatting. you will love the outcome.

margannmks

Thanks all, guess it was a duh type question. Im gonna check arm hand placement just to make sure im correct in form, i dont want to be doing it wrong.

jlclabo

Thanks all, guess it was a duh type question. Im gonna check arm hand placement just to make sure im correct in form, i dont want to be doing it wrong.

hand placement is not a set position. it is what is comfortable for you and allows you the best support. arms(elbows) should stay in alignment with your torso as you descend into the squat.