Wrists flexing while doing squats

[BelleVie]

Having a problem with this ^^

DH thinks if I widen my grip a bit more, should fix it, but throws my balance off. Tried using wrist wraps but makes it harder to grip the bar well enough. Not lifting with hands, placing the bar on my shoulder, so I don't think it's that, but my wrists are SO sore for 2 days after doing squats, and I'm not even doing much weight. (still at 55lbs, going up slowly to make sure I am keeping correct form, etc)

Do I need to widen my grip? Right now I have them at right outside of width of shoulders. Or should I just keep the wrist wraps and get used to gripping bar that way?

[Kemo1990]

wrist flexing? only thing i could think of is you're not keeping your upper back tight which is causing the bar to move around during your squats

[BelleVie]

wrist flexing? only thing i could think of is you're not keeping your upper back tight which is causing the bar to move around during your squats

Had DH watch me from the front and sides, and watch in mirror myself, he said looks correct to him...Can you explain further not keeping it tight?

[inbetweendays]

Are you resting the weight of the bar on you hands in some way?

[BelleVie]

Are you resting the weight of the bar on you hands in some way?

I guess in some way I am, but only to keep it where it rest between my shoulder blades/keep from rolling. We use a cushioned wrap around the bar, don't know the official name of it, but it is comfortable enough that it doesn't hurt my shoulders/upper back resting there, is it possible that it's making it stick out too far and therefore making my wrists flex back more? I'll try to get DH to take a pic later and see if that will help the question make more sense.

[Kemo1990]

Had DH watch me from the front and sides, and watch in mirror myself, he said looks correct to him...Can you explain further not keeping it tight?its hard to critique w/o a video

[birdiefu]

Thumbless grip and going wider helps keep my wrists straight and free of stress.

[Rowyn]

If you are comfortable squatting without the pad on the bar, it would help to remove it. It moves the bar off your body by a good 2 inches for the thicker ones, which means your wrists experience more backwards pressure than if the bar were closer. As birdiefu said, try widening your grip. There is no perfectly "correct" way to hold the bar, everyone is different and your structure will dictate what is comfortable. Your wrists should not be flexing backwards if they are positioned properly and you are making the effort to keep them stable (ie don't let the bar roll backwards as you go down into your squat).

[squat1995]

you do use your forearms a little when you squat but if they are already strong then you dont notice it.

doing deadlifts and forearm curls will bring em up to par
also hold the bar where its comfortable if a really narrow grip is comfortable for you whatever floats ur boat but it maybe causin some stress

[BrotherWolf]

I guess in some way I am, but only to keep it where it rest between my shoulder blades/keep from rolling. We use a cushioned wrap around the bar, don't know the official name of it, but it is comfortable enough that it doesn't hurt my shoulders/upper back resting there, is it possible that it's making it stick out too far and therefore making my wrists flex back more? I'll try to get DH to take a pic later and see if that will help the question make more sense.

try and take a video and post it up something is definitely wrong in your set up .. you should not feel the weight of the bar in your wrists
like Rowyn said remove the "sissy pad" to start

here check out the squat section
http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Squat



Grip the bar as close to your shoulders as possible. This will test your shoulder, elbow and wrist joint flexibility. The closer your hands are (within reason, your hands shouldn't touch your ears), the tighter your upper back will be, and the better the bar will sit on your back. Use a thumbless grip. You aren't supporting the bar with your hands. You're holding the bar DOWN against your back. Your wrist should NOT bend in either direction. It should be a straight line from your forearm across the wrist onto your hand.

[BrotherWolf]

you do use your forearms a little when you squat but if they are already strong then you dont notice it.

No you don't, the only thing the arms does is keep the bar locked and balanced , if you feel any excessive load in your arms and wrists you're doing it wrong

[squat1995]

No you don't, the only thing the arms does is keep the bar locked and balanced

is what i meant

maybe i misunderstood the question, but she doesnt really strike me as having a good grip (no diss)

but i have done a few forearm curls when resting and the next set was another forearm workout itself

if your form is perfect you wont but most people dont

[BrotherWolf]

is what i meant

maybe i misunderstood the question, but she doesnt really strike me as having a good grip (no diss)

we don't know without seeing a video , obviously there's a problem but it can be the bar placement or elbow position


but i have done a few forearm curls when resting and the next set was another forearm workout itself


it shouldn't be , you can feel it in your shoulders, elbows and even forearms if you have some kind of tendinitis
but it shouldn't feel like a workout you don't even need to grip the bar that hard

[BelleVie]

we don't know without seeing a video

Doing squats again tomorrow, will try removing the sissy pad and see if that fixes the problem...if not will post a vid.

Thanks everybody.

[BrotherWolf]

Doing squats again tomorrow, will try removing the sissy pad and see if that fixes the problem...if not will post a vid.

Thanks everybody.

You should video your sessions all the times :)

[BelleVie]

You should video your sessions all the times :)

not sure if srs?

[BelleVie]

here check out the squat section


Thanks for the link!

[BrotherWolf]

not sure if srs?

Very serious .. I have 2 years worth of videos
unless you have a good coach to tell you what's wrong or how to improve on something the video is your only help, I think it's a very important tool

[BrotherWolf]

Thanks for the link!
you're welcome , you can search youtube for the SS videos they cover set up and bar position etc..