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Old 08-16-2010, 09:02 AM   #1
Scott Donchak
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Bar Hurts Back/Shoulders When Squatting

I tried searching this but couldn't find anything for some reason.

My squat weight has plateaued recently at about 185, not because my legs aren't strong enough, but because when the bar starts getting that heavy, its starts hurting my shoulders/back. After squatting, I usually have two small lines across by back where the bar was resting, almost like minor bruising.

I've had a few different people look at the bar positioning on my back and they say it looks about right. Even when I use the bar wrap pad, I still get some pain.

Some stats about me for reference:
Age:20
Weight:175
Height: 6'
Deadlift: 230
Bench Press: 170
Squat: ?

Thanks for the help!
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Old 08-16-2010, 09:03 AM   #2
Shane Skowron
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Re: Bar Hurts Back/Shoulders When Squatting

Sounds about right...
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Old 08-16-2010, 09:04 AM   #3
Jamie J. Skibicki
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Re: Bar Hurts Back/Shoulders When Squatting

Are your shoulders lifted and pulled together? Is your upper back tensed? Everything from your lower back to the base of your neck should be tight.
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Old 08-16-2010, 09:59 AM   #4
Scott Donchak
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Re: Bar Hurts Back/Shoulders When Squatting

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Originally Posted by Jamie J. Skibicki View Post
Are your shoulders lifted and pulled together? Is your upper back tensed? Everything from your lower back to the base of your neck should be tight.
Yeah I'm definiately keeping everything flexed/tight/focused. Maybe its my hand positioning? How wide of a grip should I take? I generally go about double shoulder width (if I had to estimate).
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Old 08-16-2010, 10:00 AM   #5
Scott Donchak
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Re: Bar Hurts Back/Shoulders When Squatting

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Originally Posted by Shane Skowron View Post
Sounds about right...
Is it supposed to hurt? x.x
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Old 08-16-2010, 10:32 AM   #6
Jamie J. Skibicki
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Re: Bar Hurts Back/Shoulders When Squatting

Hands should be close enough to help tighten the shoulder and back, but not so close as to cause pain.
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Old 08-16-2010, 10:45 AM   #7
Scott Donchak
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Re: Bar Hurts Back/Shoulders When Squatting

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Originally Posted by Jamie J. Skibicki View Post
Hands should be close enough to help tighten the shoulder and back, but not so close as to cause pain.
Alright I'll experiment with the grip and placement a bit more.

This a commom problem or is it just me?

Are there any tricks or standards I should keep in mind to ensure proper placement of the bar?
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Old 08-16-2010, 10:55 AM   #8
Katherine Derbyshire
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Re: Bar Hurts Back/Shoulders When Squatting

I would call it discomfort, rather than pain, but you *are* putting a fairly large amount of weight on a fairly small area. The heavier it gets, the more you'll notice that it's there.

Make sure that the rack is at the correct height, and that the bar is pretty much locked into position from the time you take it off the rack until the time you put it back. You don't want any bouncing as it settles into position.

Katherine
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Old 08-16-2010, 11:16 AM   #9
Scott Donchak
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Re: Bar Hurts Back/Shoulders When Squatting

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Originally Posted by Katherine Derbyshire View Post
I would call it discomfort, rather than pain, but you *are* putting a fairly large amount of weight on a fairly small area. The heavier it gets, the more you'll notice that it's there.

Make sure that the rack is at the correct height, and that the bar is pretty much locked into position from the time you take it off the rack until the time you put it back. You don't want any bouncing as it settles into position.

Katherine
What is the correct height for the rack?
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Old 08-16-2010, 11:20 AM   #10
Jamie J. Skibicki
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Re: Bar Hurts Back/Shoulders When Squatting

highbar, about collar bone level. Low bar middle of sternum.
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