Shoulder and bicep pain during squat

So, I have been on the starting strength program for about seven or eight weeks now, but every time i do squats i get pain in my medial delt on my right arm and also pain all along the inside of my arm kind of between my bicep and tricep. It is not a pain like an injury pain, but it feels more like i am stretching a tendon or something farther than it needs to go. Has anyone else ever experienced this?

I stretch after every work out but I don't really know how to fix the problem on the inside of my arm. I think its a tendon but am not sure. Anyone got any advice?

thanks a lot everyone

What position are your elbows in throughout the movement?

This most likely bicipital tendonitis which is quite common when squatting. As Mr Happy asked, where do you hold the bar? wide? narrow? elbows pointing back or down? trying moving your hand placement to find something which doesn't hurt. Louie Simmons has written article on this which you could google.

[QUOTE=willwigg;501201161]So, I have been on the starting strength program for about seven or eight weeks now, but every time i do squats i get pain in my medial delt on my right arm and also pain all along the inside of my arm kind of between my bicep and tricep. It is not a pain like an injury pain, but it feels more like i am stretching a tendon or something farther than it needs to go. Has anyone else ever experienced this?

I stretch after every work out but I don't really know how to fix the problem on the inside of my arm. I think its a tendon but am not sure. Anyone got any advice?

thanks a lot everyone[/QUOTE]

This site definitely needs a supersticky called:Has anyone else ever experienced this?
OP,if it's happening only during squats,make a video and post it.

that must just be your bipepz and sholders getting hyooooooge from the skwatz bro

wow, strong test release

[QUOTE=Dubbal;501203181]This most likely bicipital tendonitis which is quite common when squatting. As Mr Happy asked, where do you hold the bar? wide? narrow? elbows pointing back or down? trying moving your hand placement to find something which doesn't hurt. Louie Simmons has written article on this which you could google.[/QUOTE]



That's exactly what I was getting at. I'm 100% sure on this, but I believe the starting strength guy advocates holding your hands in as close as possible (maybe to help new lifters keep a tight upper back?). But if that's causing pain, don't do it and find another way.

Well I keep my elbows up to keep the bar from rolling down my back, as rippetoe explains to do. I keep my pinkys at the two smooth rings on the knurl because his book said that if you have an excessively wide grip you lose upper back tightness. You think I should widen it up a little? I have tried that before but the bar always seems to start rolling down my back if it isn't real tight up there.

What is a good solution for the bicep tendonitis? I really believe thats what it is because it just doesnt feel like a muscle pain it feels different.

[QUOTE=willwigg;501205401]Well I keep my elbows up to keep the bar from rolling down my back, as rippetoe explains to do. I keep my pinkys at the two smooth rings on the knurl because his book said that if you have an excessively wide grip you [b]lose upper back tightness.[/b] You think I should widen it up a little? [/QUOTE]



That's what I thought.



He also advocates keeping elbows up? I didn't know that. I'd have to disagree.

[QUOTE=Mr._Happy;501206311]That's what I thought.



He also advocates keeping elbows up? I didn't know that. I'd have to disagree.[/QUOTE]


Yes, because he says when your elbows go down the bar has a tendancy to roll down your back. I have found this to be true in my case.

Can you please elaborate on why you disagree?

So is it a bad thing to keep my grip as narrow as possible?? I was just going by what rippetoe says to do but now I am thoroughly confused.

[QUOTE=willwigg;501563291]So is it a bad thing to keep my grip as narrow as possible?? I was just going by what rippetoe says to do but now I am thoroughly confused.[/QUOTE]

If it hurts, don't do it, regardless of what some so-called "guru" says. everyone is different.

This happens to me as well. When I squat I just try and move my hands further apart almost to the plates. Takes the stress off the shoulder just keep an eye on your hand placement when you rerack.

[QUOTE=willwigg;501205401]Well I keep my elbows up to keep the bar from rolling down my back, as rippetoe explains to do. I keep my pinkys at the two smooth rings on the knurl because his book said that if you have an excessively wide grip you lose upper back tightness. You think I should widen it up a little? I have tried that before but the bar always seems to start rolling down my back if it isn't real tight up there.

What is a good solution for the bicep tendonitis? I really believe thats what it is because it just doesnt feel like a muscle pain it feels different.[/QUOTE]
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[QUOTE=ThickAsABrick;501564361]If it hurts, don't do it, regardless of what some so-called "guru" says. everyone is different.[/QUOTE]
^ That. You are advised to keep your arms as close together, for upper back tightness. However if your shoulders are not flexible enough, don't shove them in farther tha nthey need. Extend your hands out to a comfortable position, and work on shoulder flexibility at other times.
[QUOTE=Mr._Happy;501206311]That's what I thought.



He also advocates keeping elbows up? I didn't know that. I'd have to disagree.[/QUOTE]
With a low bar squat position, you are advised to use a thumbless grip, and push elbows back/up to keep pressure on top of the bar against your back.

[QUOTE=ThickAsABrick;501564361]If it hurts, don't do it, regardless of what some so-called "guru" says. everyone is different.[/QUOTE]

Yeah I know he isn't the all-knowing exercise god that some people see him as. I just realize he is knowledgeable but not the end all be all. The only problem is that if I widen my grip it is hard for me to keep the bar from rolling down my back. Any suggestions for this? I do full squats with a low-bar position on my back.

[QUOTE=willwigg;501567591]Yeah I know he isn't the all-knowing exercise god that some people see him as. I just realize he is knowledgeable but not the end all be all. The only problem is that if I widen my grip it is hard for me to keep the bar from rolling down my back. Any suggestions for this? I do full squats with a low-bar position on my back.[/QUOTE]
\/\/\/
[QUOTE=Me, just a second ago;501567151]
With a low bar squat position, you are advised to use a thumbless grip, and push elbows back/up to keep pressure on top of the bar against your back.[/QUOTE]

[QUOTE=ThickAsABrick;501564361]If it hurts, don't do it, regardless of what some so-called "guru" says. everyone is different.[/QUOTE]

I couldn't agree more.

Too many people are far too reliant on the gospel preached by others.

Their information should be solely used as a guide, not as an absolute.

thanks a lot for the advice everyone..ill just have to get my flexibility a little better on this..what should i focus on? biceps and shoulder flexibility? also does anyone know any good stretches for this?

[QUOTE=willwigg;501616371]thanks a lot for the advice everyone..ill just have to get my flexibility a little better on this..what should i focus on? biceps and shoulder flexibility? also does anyone know any good stretches for this?[/QUOTE]

[url]http://forum.bodybuilding.com/showthread.php?t=123273471[/url]

[QUOTE=willwigg;501207061]Yes, because he says when your elbows go down the bar has a tendancy to roll down your back. I have found this to be true in my case.

Can you please elaborate on why you disagree?[/QUOTE]



I'm not saying your elbows should be pointed directly at the floor, but the more they point behind you, the more you may have a tendency to roll your shoulders forward. Your head and chest will soon follow, and before you know it you're trying to good morning a squat.


As you come up out of the hole, drive your head and traps back into the bar. This will do two things -- 1) it will help keep your chest up, and 2) it will cause you to squeeze the bar tighter, which should keep it from rolling down your back.



A lot of people new to squatting think the bar is going to roll down their back, but I've never seen it personally and haven't even heard of it happening much.

Before moving on, Happy are you speaking from experience with low bar or high bar squatting?

[QUOTE=chazzy1864;501661141]Before moving on, Happy are you speaking from experience with low bar or high bar squatting?[/QUOTE]


Lowish. I used to carry it very low, but have since moved it up some. Definitely not high, no matter what foot position I happen to be using.

[QUOTE=Mr._Happy;501667221]Lowish. I used to carry it very low, but have since moved it up some. Definitely not high, no matter what foot position I happen to be using.[/QUOTE]

Okay, just making sure you weren't advising on a high bar position, when OP was using low bar .

[quote=chazzy1864;501671071]okay, just making sure you weren't advising on a high bar position, when op was using low bar .[/quote]



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