Painful trouble with weighted bar on shoulders

Chipmunk222

Just getting started and trying to do my squats with the weighted bar on my shoulders but it hurts, and it hits the bone in the back of my neck....am i doing it wrong or is this something I just need to get used to? ... any suggestions?

sweetsungirl

Are you using a squat pad around the bar to pad your neck? Also, position of the bar is key. It should be on the trapezius muscle, not the base of neck where it connects to your spine.

ruststar

You may have the bar too high - it shouldn't hit the bone on your neck.

sarah44254

Sounds too high. Try rolling it down just a
Iittle. It should be between that bone and the muscles of your shoulders/back

Chipmunk222

I was hoping I was doing it wrong, thanks !!!

nexangelus

Yep, what everyone has said, rest the bar on your traps. But ditch the pad, it just gets in the way...use those muscles as a pad... : )

vegannlg

I had this same problem (and keep having to correct myself) so detailed descriptions help me.

Check out: http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Squat

Read the Squat section, it gives a great description of what to do with your hands, arms and shoulders. Problem is, I get so focused on what my arms are doing that I forget to watch what my legs are doing!

healthyKYgirl

The bar is too high. You have to squeeze your shoulders back and pull the bar down to rest on your shoulder blades and pin it behind your back between your arms and shoulders.

Here's a good picture: http://www.dieselcrew.com/wp-content/uploads/2009/05/052709-0350-5.png
notice the bar is not on his neck at all. It's on his shoulder blades.

So grab the bar and pull down and tighten your shoulders. It will let you lift more too that way eventually. But it does feel unnatural a bit at first.

Chipmunk222

Great !!!! Thanks everyone, very much appreciated !!!

sheleen302

I use the manta ray collar to help distribute the weight--esp. important as the weight has increased over time.

nexangelus

That collar (manta ray) looks weird and pain inducing, if your traps are built up sufficiently there should be no pain in that area at all. Doing the compounds builds it all up...I think the only thing needed would be the kidney belt, but only when getting REALLY heavy. Each to their own I suppose, supports and cushions just get in the way when you are doing compounds, I use chalk on the barbell rows (not those weird wrist to bar wraps) to stop slipping...that is about it so far. No back pain, no leg pain, no strain anywhere apart from my left elbow where the tendon meets the elbow (that smarts an awful lot actually)

sweetsungirl

That collar (manta ray) looks weird and pain inducing, if your traps are built up sufficiently there should be no pain in that area at all. Doing the compounds builds it all up...I think the only thing needed would be the kidney belt, but only when getting REALLY heavy. Each to their own I suppose, supports and cushions just get in the way when you are doing compounds, I use chalk on the barbell rows (not those weird wrist to bar wraps) to stop slipping...that is about it so far. No back pain, no leg pain, no strain anywhere apart from my left elbow where the tendon meets the elbow (that smarts an awful lot actually)

Chalk is banned in the gym I go to...boo too messy apparently....

sheleen302

That collar (manta ray) looks weird and pain inducing, if your traps are built up sufficiently there should be no pain in that area at all. Doing the compounds builds it all up...I think the only thing needed would be the kidney belt, but only when getting REALLY heavy. Each to their own I suppose, supports and cushions just get in the way when you are doing compounds, I use chalk on the barbell rows (not those weird wrist to bar wraps) to stop slipping...that is about it so far. No back pain, no leg pain, no strain anywhere apart from my left elbow where the tendon meets the elbow (that smarts an awful lot actually)

So far I have had no pain at all from the collar, and it has allowed me to move up in weights, despite my traps not yet being as built as they should be. It's a tool that works for me, and it takes away the pain on my traps.

nexangelus

Chalk is banned in the gym I go to...boo too messy apparently....

Whoa! That is well...no words...as long as we clear/clean up after ourselves, our gym is pretty laid back. I did ask first to check and it was green lighted.