newbie question about freeweights
emilyjaneelizabeth
Posts: 10 Member
I just started doing stronglifts 5x5 yesterday, so I did squats, bench press and barbell row. The back of my neck where I was resting the barbell hurts today. Did I do it wrong?
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Replies
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yes you did. for a proper squat, the bar should be resting on your shoulders just BELOW your neck - if you continue to rest it ON your neck you risk damaging the vertebra in your spine. the muscles in your shoulder and upper back will protect your spine when you hold the bar in the correct position.
(eta for spelling)1 -
It's the bone right at the intersection of my neck and shoulder that is sore.0
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https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=&url=http://numquamsuccumbe.tumblr.com/post/25095023502/leg-tush&psig=AFQjCNGz3knbn4KDa94juTIIH4_G3uBThg&ust=1467485647523435
check the picture at the above link - that's where the bar should be placed for a squat - if your neck bone hurts, you had the bar too high on your shoulders (hope the link works).0 -
Yes because you did it wrong. As the other poster explained. Rest the bar just below that point on the existing muscle rather than bone0
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Thanks!0
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Could she do dumbbell squats as an alternative and get the same results?0
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OP, if you find back squatting really difficult and/or uncomfortable, buy a "Manta Ray," which is a plastic spacer that attaches to the bar and positions the bar almost perfectly on your shoulders providing more comfort and balance. Here's the Amazon link for one: https://www.amazon.com/Advanced-Fitness-4662-Manta-Ray/dp/B0017DGBY8.
Please note: there are A LOT of Manta Ray knock offs on eBay and on Amazon. Do not buy them, they are made out of softer material and will compress & deform under load. Manta Ray is made of a hard (but not super hard) plastic) will carry the load w/o deformation. It does NOT hurt when positioned properly on your shoulders.
I've got one and I thought it was the greatest great until I bought my EliteFTS safety squat yoke bar (for much more) which makes squatting almost totally care free. I could return the Manta Ray to Amazon but I 'm keeping in case I want/need to go to a public gym; it's light, compact and easy to toss into a gym bag,0 -
Whilst you could buy accessories as above (and I'm not anti that if it helps), I would try getting it right without first because as you are new to this is might just take some getting used to.
You definitely should check out that you are putting the bar in the right place first - do you have access to a trainer who can help? If not, then watch the SL video closely and check your form. The bar should sit squarely on your shoulders and therefore be below the vertebrae that protrude in the neck (unless you are really skinny and your whole spine sticks out).
Are you lifting just the 20kg bar to start? Even though this might seem pretty light I'd recommend doing it to get the positioning, form and feel before adding plates.
If you really find it uncomfortable then you can try front squats, dumbell squats or landmine squats instead or you can buy a yoke.0 -
I did just the bar. I wanted to try without a trainer because I'm stubborn but I might have to try one because I also don't want to hurt myself. I'm really more of a runner but I hurt myself running and I'm doing the strength training to try to prevent running injuries. That won't happen if I jack my back up lifting wrong.0
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