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  1. #1
    Amateur Strongman dbluegoat's Avatar
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    Bicep pain during squats?

    Seems to only come on heavier sets, Is this a sign that I am squeezing the bar too hard or something else?

    I've only been squatting 3 months on a regular basis and it does not seem to happen everytime
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  2. #2
    Registered User _SOAPMc's Avatar
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    IME it happens when my grip is too narrow. Not necessarily anything with my grip strength. Maybe try moving your hands to a different spot on the bar.

    Also, you over on AA? I'm a lurker over there lol, and you look familiar.
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  3. #3
    Amateur Strongman dbluegoat's Avatar
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    Wink

    Originally Posted by _SOAPMc View Post
    IME it happens when my grip is too narrow. Not necessarily anything with my grip strength. Maybe try moving your hands to a different spot on the bar.
    .
    its possible I had them too far out tonight, not sure, you got me thinking now, I will try both ways next time and see what happens. I dont really have much flexibilty to have them in far

    thanks man
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  4. #4
    I sleep with my fan on... nekkidbear's Avatar
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    I would get elbow pain and bicep pain if I wrapped my thumbs around the bar, I stopped doing that and all elbow and bicep pain went away.
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  5. #5
    Amateur Strongman dbluegoat's Avatar
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    Originally Posted by nekkidbear View Post
    I would get elbow pain and bicep pain if I wrapped my thumbs around the bar, I stopped doing that and all elbow and bicep pain went away.
    i have experimented with that too on the lighter work, i am still not confident with that grip on heavier. all good ideas though, i will try to keep working up with the suicide grip
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  6. #6
    Registered User skiboy1955's Avatar
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    A lot of guys don't wrap the pinky around the bar and that releives pressure on the arms too.

    I have outer bicep pain but that is due to a partial ruptured bicep tendon. Let's hope you don't have that.
    Good Luck!

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  7. #7
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    Originally Posted by skiboy1955 View Post
    A lot of guys don't wrap the pinky around the bar and that releives pressure on the arms too.

    I have outer bicep pain but that is due to a partial ruptured bicep tendon. Let's hope you don't have that.
    I get some elbow pain, I will try this. It seems you are full of little tidbits but I'm on the spread, thanks!
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  8. #8
    Registered User skiboy1955's Avatar
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    Originally Posted by Doollas View Post
    I get some elbow pain, I will try this. It seems you are full of little tidbits but I'm on the spread, thanks!
    I've been around the block a few times ;-)
    Good Luck!

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  9. #9
    Registered User kickinthepants's Avatar
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    when i had a narrower grip itd happen, since i went out to my hands past the rings it has gone away
    1k
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  10. #10
    www.vicjg.com vicjg's Avatar
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    Try a wider grip.

    Also, for some reason, once I started doing heavy hammer curls, I've been pain free.
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  11. #11
    Registered User G20C's Avatar
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    Mine are killing me right now. I have been having some pain but it would subside after a few minutes. Mine started on bench of all things or at least thats when i first noticed it last week. I noticed both biceps were throbbing and a dull ache through out the whole arm.

    Today i squatted which i did yesterday too (messing with the Boz way of training) After a couple sets they were hurting good. I switched from carrying across the rear delts to high bar and it helped a little. Did 3 more sets and was done. It took me 10 minutes to unload the weight because of the pain.

    I could barely drive home. It has been 30min and they are still hurting. I've had tendinitis in the elbows before but in all my years lifting they have never throbbed like this. I took an 800 ibuprofen so hopefully that will help.
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  12. #12
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    Originally Posted by dbluegoat View Post
    Seems to only come on heavier sets, Is this a sign that I am squeezing the bar too hard or something else?

    I've only been squatting 3 months on a regular basis and it does not seem to happen everytime
    you might be low barring it too much. i used to have the bar WAY down my back (im dumb like that) and as a result my right arm would really ache during squats. i didnt even notice i was doing it till my friend pointed it out and ever since i brought the bar up my arm and shoulder are fine.
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  13. #13
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    Originally Posted by dbluegoat View Post
    i have experimented with that too on the lighter work, i am still not confident with that grip on heavier. all good ideas though, i will try to keep working up with the suicide grip
    the bar should be supported by your back, not your hands, your hands are just there to hold it in place. proper technique is thumb on same side as fingers, and wrist flat (straight line from back of hand down your arm)

    once you get comfortable with the grip its second nature.
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  14. #14
    Registered User kickinthepants's Avatar
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    Originally Posted by vicjg View Post
    Try a wider grip.

    Also, for some reason, once I started doing heavy hammer curls, I've been pain free.
    x2 on the hammer curls
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  15. #15
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    Originally Posted by slowman41 View Post
    the bar should be supported by your back, not your hands, your hands are just there to hold it in place. proper technique is thumb on same side as fingers, and wrist flat (straight line from back of hand down your arm)

    once you get comfortable with the grip its second nature.
    this.

    Holding the bar too low and supporting the weight with your arms can cause pain+ having too narrow of a grip. Look at how Rippetoe's trainees at his gym hold the bar. Basically just have their arms loose over the top. The bar should be resting on your rear delts for a low bar and be totally supported on the delts.
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  16. #16
    Amateur Strongman dbluegoat's Avatar
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    Originally Posted by slowman41 View Post
    wrist flat (straight line from back of hand down your arm)
    thats one thing i need to fix then cause my wrists are bent backward when holding it
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  17. #17
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    Originally Posted by nekkidbear View Post
    I would get elbow pain and bicep pain if I wrapped my thumbs around the bar, I stopped doing that and all elbow and bicep pain went away.
    this plus wear elbow sleeves
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