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  1. #1
    Registered User willwigg's Avatar
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    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
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    Question

    What position are your elbows in throughout the movement?
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  3. #3
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    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.
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    Originally Posted by willwigg View Post
    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
    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.
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    and a place where 99% of 21 year olds have bad back and knees.
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  5. #5
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    that must just be your bipepz and sholders getting hyooooooge from the skwatz bro

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  6. #6
    Elated Iron Mr._Happy's Avatar
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    Originally Posted by Dubbal View Post
    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.


    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.
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    Registered User willwigg's Avatar
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    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.
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  8. #8
    Elated Iron Mr._Happy's Avatar
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    Originally Posted by willwigg View Post
    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?


    That's what I thought.



    He also advocates keeping elbows up? I didn't know that. I'd have to disagree.
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  9. #9
    Registered User willwigg's Avatar
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    Originally Posted by Mr._Happy View Post
    That's what I thought.



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

    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?
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  10. #10
    Registered User willwigg's Avatar
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    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.
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    Originally Posted by willwigg View Post
    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.
    If it hurts, don't do it, regardless of what some so-called "guru" says. everyone is different.
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  12. #12
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    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.
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    Originally Posted by willwigg View Post
    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.
    \/
    Originally Posted by ThickAsABrick View Post
    If it hurts, don't do it, regardless of what some so-called "guru" says. everyone is different.
    ^ 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.
    Originally Posted by Mr._Happy View Post
    That's what I thought.



    He also advocates keeping elbows up? I didn't know that. I'd have to disagree.
    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.
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  14. #14
    Registered User willwigg's Avatar
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    Originally Posted by ThickAsABrick View Post
    If it hurts, don't do it, regardless of what some so-called "guru" says. everyone is different.
    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.
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    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by willwigg View Post
    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.
    \/\/\/
    Originally Posted by Me, just a second ago View Post
    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.
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    Originally Posted by ThickAsABrick View Post
    If it hurts, don't do it, regardless of what some so-called "guru" says. everyone is different.
    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.
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    Registered User willwigg's Avatar
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    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?
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    Originally Posted by willwigg View Post
    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?
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    Originally Posted by willwigg View Post
    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?


    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.
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    Before moving on, Happy are you speaking from experience with low bar or high bar squatting?
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    Originally Posted by chazzy1864 View Post
    Before moving on, Happy are you speaking from experience with low bar or high bar squatting?

    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.
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    Originally Posted by Mr._Happy View Post
    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.
    Okay, just making sure you weren't advising on a high bar position, when OP was using low bar .
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    Originally Posted by chazzy1864 View Post
    okay, just making sure you weren't advising on a high bar position, when op was using low bar .


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