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Found a problem in my squat...

Deciever

Deciever

New member
While doing good mornings today i placed the bar lower than i usually do, and realized it was much easier, and more comfortable than having it an inch higher.

So this made me think.. if my squat bar position was the same as my old GM bar position, maybe i shuld lower the bar on my traps more. So i tried it w/ some light weight. It felt so different.. but it felt better. I think it will help keep my from rounding over sometimes during heavy squats.

hope this will help my squat

just thought i'd share this with everyone
 
When i squat i place the bar high on my traps. i tried to lower it down some and i cant do it. but i do feel alot of drive in my legs more with the bar lowered more. i think in the off season im gonna try too lower the bar some on my traps.
Freak19
 
once you get used to having the bar lower on your traps you never go back.

only problem i found was my wrists were getting bent at a silly angle when trying to grip the bar, i was unable to widen my grip as it felt like the bar was unstable. Pretty soon i started getting biceps tendonitis which sucked, but since i started using wrist wraps during squats ive had no more problems (touch wood)

Its a bit like the first time you squatted with a wide stance, felt awkward but became more natural.

PR last night with 405, pretty happy.
 
congrats on your PR. Im gonna stick with it and see how it goes. If i like it i'll keep it, if not, i'll dump it and go back to havin the bar higher up on my traps.
 
I myself hold the bar about as low as one can go. I must wrap my wrists or i will be in huge pain. I also get sore in my bi's after heavy squattin. The last two squat workouts i hit 765 a week from last friday, and last friday ihit 805 and my bi's are so sore had a short night last night benching and also a short night tonight on back.

Tonight i did chain suspended Good mornings with Grimmer and PR'd with a 545lb GM! After those my arms were so sore i could barely do lat pull downs with light weight. I have ice on them as i write this. SO at this point I need to find a way to continue my prep for this meet and also not wreck my bench in the process. Remeber bench is my favorite. I now remmeber why i was going to give up full power meets to bench only. But i love squattin!

Your right put the bar lower and you will hit bigger numbers. Its all about gravity. With the bar lower you can keep the bar in a straight line easier then high on the traps. Freak does carry the bar far to high , but it works for him, so make the transition slowly. You will be glad you did.
 
im willing to change almost anything, as long as it gets my squat to 300 at the meet... thats not too much to ask for. It definately feels easier to squat, althogh it will probably take its toll on my arms. I think i may wrap my wrists.
PLJay- congrats on the good morning PR, i got 225 x 3 today so thats a PR for me, even though they were a bit above parallel, but thats good for me. Do you think i shuld wear wrist wraps while benching too? or should i wait til my weights start getting heavier?
 
See i had writs problems when i was younger. Pretty bad too. It was suicide grip with no wraps or chalk. And as i would strainmy ass off in a max attempt my sweaty hands would ever so slightly slide out further through the lift. And it tore my wrists up. So tokeep from having the old inflamed feeling i used to get i wrap my wrists when i floor, board, bench, Jm, Elbow out, close grip, squat, good Am's, and behind the head extensions. I wrap all the time. Sometimes i forget and i never get pain but i try to remember to always wrap. So answer yes wrap now and save your wrists. When you hit 500lbs you will be gld you did.
 
I agree with powerlifter J... I like to go low as possible but as he I have suffered some tendonitis probs in wrists and shoulders and still do frequently and I do wrap..
Hey J I use to get the bicep pain real bad to but I started to make a conscious effort to drive my neck back into the bar and it helped relieve some of the bicep 'nitis (why I dont know) but then again I think it aggravated my shoulder :)...ahhh hell..gotta love to squat!!
 
Mind if I ask you all a question about this? I have been trying to place the bar lower on my back, simply for the reasons that you stated, Deciever...I feel that it will be more beneficial to me and my lifts. BUT...I always feel that the bar is going to slide right off of where I place it and on to the ground. Any suggestions for keeping it there without it sliding everywhere?
 
stapled -- try this to help with your wrists -- put your hands out wide and put your thumb over the top of the bar instead of trying to grab the bar. The bar will not go anywhere and it will save your wrists from getting pounded. It is much more comfortable this way.

Nightfly -- A lot of the lighter lifters and women have this problem mainly because they do not have enuf muscle mass in the top of their back. When you gain thickness in your upper back it creates a nice ridge for the bar to sit on. Try and keep your elbows back and it will help some.
 
I remember lowering the bar is a classic tecnique for squatting more weight. It's all about leverage, and you're absolutely right, Deceiver, in that it will keep you from pitching forward. I experimented with it as well for football and it definitely takes getting used to but it works.

JC
 
If you can do what 1 dawg said by sliding yoru hands out further it does help. I cant , our powerrack doesnt allow my arms to go out far. And i cant just switch up on meet day. So ia m just dealing with the pain. And boy are my arms (both) sore as hell!
 
NO actually my pain is in my bicep and on the reverse side of my elbow. Right in the crease or bend in my arm. And weird thing is my whole bicep is sore were i cannot flex either of them. I just got home from the gym and i did curls with super light weight. They feel a little beter but if th eweight was too heavy it hurt like hell. I have no clue as to how i wil hit boards tommorow. We were thinking that i amy need to skip squats all ttoghther this week. That 805 last friday was my last heavy squat till the meet anyway. And its my 3 rd attempt. We'll see. You got any suggestions?
 
im gonna see how it goes friday...since im not going heavy, i dunno if i'll wrap my wrists or not, but i'll see how it all feels
 
More than likely your triceps are very strong, a problem I wish I had. This can sometimes cause recruitment problems if the biceps are not as strong (rarely) or the forearm flexors and extensors are not as strong (and this is far more common).

My simple suggestion would be to try wrist curls and reverse wrist curls with a DB, and your arm isolated (usually over a bench) for a couple of sets of 10-15 reps. This is not really building muscle, but can help provide an even stretch on the elbow joint.

Also, wrapping the elbow with a hot towel before and after a workout, and once a day on non-training days can do wonders, and it only takes a few seconds. Toss a wet hand towel in the microwave, then wrap your elbow as soon as it is cool enough to tolerate. This will require a couple of re-heats as it cools off quickly.

Do you take anything for it? Including supps such as glucosamine/chondroitin and/or msm?
 
No i dont take anything for my joints. My elbow it self is fine. I actually do forearms. Not as much as i was but i do them. I called Dave Tate today and i asked a question about my deadlift and while i had him on th ephone i asked about my bicep pain. Besides moving my hands out he said since i did my last heavy attempt till the meet he would just really up th espeed work till then. And that will probably take off some stress of my arms. Its effecting my bench. The last bench day and board day were cut short on one and skiped the eother. So change is a must. Got some Flax seed oil today. I hear that is supposed to keep joints and shit lubricated. So it will work itself out...i hope. I have 2 meets in a row in June the 1st is a full pwer and the 8th is a bench meet, then i am off season doen till the BB for cash in Sept.

Good advice on the hot towel going to do that right now as i sit here. Thanks
 
Hey Arioch and Jay,

do you really think these joint supplements work?? I have read all the hype (omegas, glucosamine, fatty acids) and it sounds good but have you ever tried them with success?? Just curious I may invest in some if a reputable source has had experience with them... I tend to me pessimistic by nature when it comes to natural supplements (sorry just me:( )... I thought that tendon and cartilagenous tissue had poor blood supply which is why it took so long to heal ... but if you have had some success let me know?? I have one of those gel rings that goes into the microwave and man it has been a life saver... went through a stack of towells in the microwave till I finally picked up one of these heat gel paks .. just some fyi for Jay..

thanks
 
Good i dea on the gel things. It may save some towels!

I have used glucosomine and it worked fine for me. Just takes time being on them for them to kick in. I had bad elbows and finally got some and took them for a year and i noticed a difference with in a month. My partner Jimmie Dean takes alphapia tabs and swears by them. So i wil try the flax seed and see what they do for me. Worse case hit some deca!
 
I use them, and notice a difference. It is not the end-all be-all cure-all sort of difference, but I hurt less, and that makes it worth it as far as I am concerned.

I notice more pain relief with MSM, but I also use Chon/Glu and the results show via MRI after a few weeks where I have long-term joint injuries.

Flax oil helps many people, it is cheap, and it gives you essential fats, essential as in "essential for life." You should be using some anyway, as it is very hard to get these fats in our world of processing, freezing, evaporating, irradiating, and toxic dumping.

I do think that most supplements are crap.

I posted some actual information on the how's and why's of glu& chon and their effect on joint healing here:

http://boards.elitefitness.com/forum/showthread.php?threadid=118788&highlight=glucosamine

There have been a few studies by outside observers (not the supplement companies) showing positive effects.
 
Question about biceps tendonitis. Where is the pain with biceps
tendonitis? I have a dull ache under my biceps. Feels like it
goes to the bone. Is this a case of biceps tendonitis?

Never stopped to think that this could be coming from the
squat.
 
How long did it take for you to develop it? Does it effect deadlifting ( i know it effects your bench day)

I think since im suiting up tomorrow, im going to wear wrist wraps just for safety once i pass 250
 
I have heard that bicep tendonitis comes from squatting more often than from benchng. Many of my training partners and I wear rehband elbow sleves when squatting. Also it wouldnt kill powerlifers to do some reverse curls and some hammer curls sometimes.
 
Mine is from squatting only. But it effects my bench. It doesnt do it all the time squatting. But i was hitting it pretty heavy 4 to 5 weeks in row. Last time it did this was last prep for a full power meet. I am a bencher dam it! But i wanna prove some squatting ability to some people who have little doubt. Even though 20 people witnessed my 805 , 765, 740, 725, 700 all in prep for this meet. But it doesnt count unless done in a meet. So guess what? Its gonna be done! Then what? We'll they fuck with my Tan? Or my shave? Or i know maybe my Deadlift. Ya that is whats next! Silly me.

Box squats even done heavy have never done this to me. Looking forward actually to box squatting again.
 
I just finished box squatting ( I would get the pain usually only ME squatting but I get it too with heavy bands) .. I went "thumbless" on the grip and it made a big difference... makes it so the thumb doesnt bend back and I think (not sure) that that is what contributed to my bicep "itis"...Of course I dont know if it will affect control factor with max weights... anybody ever get heavy or compete with this grip...???
Thanks Jay
 
Stapled -- That is exactly how I grip the bar all the time -- meets or training.

PLJay -- I'll see you at the meet. I had a change of plans and I will be skipping the nationals so I will lift there instead.
 
for me the niggling biceps pain started 2 weeks after lowering the bar in my squats and having to re-learn where to grip the bar. I always felt that my wrists were getting hammered by being at such an awkward angle but moving them out just made me feel very unsure of holding onto the bar.

wrapped my wrists after reading on this board saying it helped them and i havent looked back.
 
Stapled-- i like that grip but as the weigt get heavier it feels awkward for me to hold it. So do it till i get to 585ish then back to normal. Our power rack really limits my gripping ability.

1 dawg-- what happend to the seniors? Oh well get em next time. We'll see you in June. Maybe you can give me some deadlift tips!
 
Yes, that is exactly what bicep tendonitis is. It can come from many things, such as the flow of synovial fluid being occlued when the arms are flexed, such as those of us (pretty much all of us) who do a lot of low bar squats, good mornings, etc. It can also come from repetetive hypertension of the elbow, such as that experienced by throwers. I get mine from both. Lucky me. The sheathing of the tendon becomes inflamed, and does not allow the proper flow of synovial fluid where it begins to contact the tendon. No lubrication gives you squeaky wheels.

The easiest way to treat it is to simply keep the area warm at all times, which improves circulation as well as the flow of synovial fluid.
 
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