Have a question about the Barbell Squat

relocatedcowboy
relocatedcowboy Posts: 101
edited December 18 in Fitness and Exercise
Hi and thank you to whom ever reads this and reply's.

I just got a bit more serious over the last few weeks with lifting weights. I love lifting but have only lifted dumbbells up until recently. I used to be a bit afraid of the Infamous Barbell but think Ive managed to get the hang of exercising with it without looking like a dork or hurting myself. Sorry off subject. Any way I have done Barbell Squats 3 times in the last 2 weeks. Every time I do them the day of and the next few days, my Traps are killing me almost like they are bruised. I know this is a dumb question but is this normal, or am I doing something wrong. I have to imagine that there would be some discomfort because of the weight being placed on them but is there a way to eliminate some of it or is this normal.

Again thank you for any input.

Replies

  • sewerchick93
    sewerchick93 Posts: 1,438 Member
    bump....curious to know myself, same problem
  • jsteffen80
    jsteffen80 Posts: 136
    watch this video and all will be well

    http://startingstrength.com/index.php/site/platform_the_squat_bar_position
  • HappyathomeMN
    HappyathomeMN Posts: 498 Member
    There are foam pads that you can place over the bar to help cusion the bar against the neck/trap area(most gyms have them around the squat rack area). I usually use my gym towel drapped on the back of my neck.
  • relocatedcowboy
    relocatedcowboy Posts: 101
    Wow, I never considered some of this, thank you so much any other info any one can give?
  • RedHotHunter
    RedHotHunter Posts: 560 Member
    watch this video and all will be well

    http://startingstrength.com/index.php/site/platform_the_squat_bar_position

    Wow... So glad I came across this thread. I watched this video and really learned a lot. Thank you!
  • runningfromzombies
    runningfromzombies Posts: 386 Member
    Bump for later viewing! (:
  • 3laine75
    3laine75 Posts: 3,069 Member
    i'm in no way an expert but i think the right form is to squeeze your shoulders back and together and have the bar sitting low enough that it rests on the natural cushion of skin you have created
  • yubfrontin
    yubfrontin Posts: 1
    There should be a bump by your neck from your spine you should run the bar under and still on the shoulders. Push the bar into your yourself to stabalize more. Make sure you use good form and use the full range of motion to fully utilize the exercise.
  • 3laine75
    3laine75 Posts: 3,069 Member
    i have had no pain doing it this way btw and think you are better to work on form than using fiddly things as the problem will only get worse the heavier you go. hope this helps :)
  • jsteffen80
    jsteffen80 Posts: 136
    The only problem I have with the low bar squat is getting my shoulders limbered up enough to get my hands properly on the bar. It usually takes some approach/release work and about 5 warmup sets to get it dialed in. My problem is due to excessively wide shoulders and not having enough bar between the rack...

    What I'm trying to say is... If the bar doesn't just pop into the right position, don't get frustrated. :)
  • relocatedcowboy
    relocatedcowboy Posts: 101
    bump
  • jenniejengin
    jenniejengin Posts: 784 Member
    thanks
  • redrover
    redrover Posts: 71 Member
    I am always really careful not to let my knees go farther forward than my toes. When I was starting out I also took a weight bench about knee height and put it in back of me so I knew how low I had to go - when you bump it you are low enough.
  • warmachinejt
    warmachinejt Posts: 2,162 Member
    it goes more on the place around your shoulder blades rather than your traps.
  • Lift_hard_eat_big
    Lift_hard_eat_big Posts: 2,278 Member
    DO NOT Use a foam pad! Look up low bar squat on YouTube, and squat ATG, *kitten* to ground, not that sissy stop when your butt touches the bench stuff.
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