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  1. #1
    Registered User clouth's Avatar
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    Red mark on neck from squats?

    Is this mark from squats normal? Or is the bar in the wrong spot?
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  2. #2
    I am the Jones 71Avido's Avatar
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    It's just because you don't have much back mass. The bar is resting right on your spine.
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  3. #3
    Registered User Garage Rat's Avatar
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    There is no right or wrong spot for the bar to set it just depends on what type of squat you are doing and for what purpose.
    That spot is right where your vertebra is and is common for guys that dont have a heavy trap development.
    You can lower the down your back for a low bar squat like a powerlifter if it bothers you.
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  4. #4
    Registered User clouth's Avatar
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    Originally Posted by 71Avido View Post
    It's just because you don't have much back mass. The bar is resting right on your spine.
    So over time when I get more mass on my back it should go away?
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  5. #5
    I am the Jones 71Avido's Avatar
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    Originally Posted by clouth View Post
    So over time when I get more mass on my back it should go away?
    Not entirely.
    As you develop back mass your vertebrae will be more protected and the marks shift to your traps. Those don't really hurt at all, just look a bit weird.
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  6. #6
    Registered User charles1997's Avatar
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    I'm a small guy but my traps are decent so the bar rests on them with almost no pain (especially when I'm wearing a sleeved shirt). The bar should rest on them if you're talking high bar squat..
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  7. #7
    Registered User k9pit's Avatar
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    The fact that mark is far more pronounces in the middle is somewhat of a tell-tell that it may be resting on your vertebre as 71Avido pointed out. If so, that is not good.

    Make sure you are attempting to "create a shelf" with your upper back and not let the bar rest on your spine. If anything, you'll end up with marks on your sides above your shoulder blades if you're doing low bar, across the sides of your upper traps if doing high bar, or front delt/chest tie-in with front squats. The heavier you go, the worse the "can" get. I still get those marks from the bar knurling and usually where a sweatshirt.
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  8. #8
    Registered User speedjason's Avatar
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    train traps. once you get them you wont even feel the bar.
    yes it hurts and might leave bruise when you start out.
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