How do I avoid neck bone pain from high bar squats?

[ldlh]

When I squat, I try to place the bar on top of my traps. However, even if I flex, I find that my traps don't provide enough cushioning for the weight (around 165-185lbs, depending on the day) and I end up with a bruised neck bone. I don't want huge traps so building them up more is not preferable. Is there any other way to avoid neck bone pain from high bar squats? Thanks

[illiniStrive]

Does the pain only happen when you get up to that amount of weight, or does it happen at lower weights as well? There's a chance that you might still be putting the bar up too high, I know it's a mistake I made when I first started squatting.

Or you could try experimenting with low bar squats. That for sure should have the bar at a spot where it's nowhere near your neck (relatively speaking).

[LV2MODEL]

When I squat, I try to place the bar on top of my traps. However, even if I flex, I find that my traps don't provide enough cushioning for the weight (around 165-185lbs, depending on the day) and I end up with a bruised neck bone. I don't want huge traps so building them up more is not preferable. Is there any other way to avoid neck bone pain from high bar squats? Thanks

Try placing a towel between your neck and the bar. Make sure you roll the bar to the back of your traps instead of on the top of them. In addition, using a smith machine on these squats may help you get into better position under the bar.

[wannabefit69]

I used to get really sore and bruised neck...only until i rolled it down and worked on my traps(even tho u dont want bigger traps) its really helped and quite comfy without a towel or anything....

[mediumraw]

You don't need huge traps... your squat weight is pretty respectable, haven't your traps grown at all from your other lifts?

[ldlh]

Thanks guys. I've never rolled the bar down before so I'll do that and see how it goes!

[EPolis13]

I agree with moving the bar down some. It shouldn't be sitting on your neck in HBBS. You could use the towel trick above or the manta attachment. When I get over 180+ it's uncomfortable, but I'm never bruised or banged up.

[SirAndrewH]

just low bar squat and look up.

[flyfreefit]

Your shoulder blades should be contracted when you load the bar, making sure you rest it across your high upper back, not your neck. If you can feel the bar on your vertebrae you're either not contracting your shoulder blades, or you haven't positioned the bar properly.

Think of it as resting the bar on the back of your shoulders if that helps.

using a smith machine on these squats may help you get into better position under the bar.

No.

[Partyrocking]

Sounds like the bar's too high. I squat high bar and my neck doesn't hurt at all. Keep your shoulders tight.

[LV2MODEL]

[QUOTE=flyfreefit;1111775283]Your shoulder blades should be contracted when you load the bar, making sure you rest it across your high upper back, not your neck. If you can feel the bar on your vertebrae you're either not contracting your shoulder blades, or you haven't positioned the bar properly.

Think of it as resting the bar on the back of your shoulders if that helps.

A smith machine will help her figure out where to put the bar before doing the free weight. A trick I used on some of my clients. They get a feel for the correct positioning through muscle memory, then they can unrack the real stuff.

[flyfreefit]

A smith machine will help her figure out where to put the bar before doing the free weight. A trick I used on some of my clients. They get a feel for the correct positioning through muscle memory, then they can unrack the real stuff.

Why not just practice with a lighter load on the squat rack?

[ldlh]

So it turns out my positioning was too high. I rolled the bar down a little bit today and my sets were super comfy

[LV2MODEL]

Awesome! Glad you got it figured out!

[LV2MODEL]

Why not just practice with a lighter load on the squat rack?

Yes, she could do that as well. A lot of the people I train have injuries and can't lift the bar properly, but yes, lighter weight def works too.

[forian]

When I squat, I try to place the bar on top of my traps. However, even if I flex, I find that my traps don't provide enough cushioning for the weight (around 165-185lbs, depending on the day) and I end up with a bruised neck bone. I don't want huge traps so building them up more is not preferable. Is there any other way to avoid neck bone pain from high bar squats? Thanks

squeeze your shoulder blades together, keep your elbows up. Also be conscious of your chest dropping forward when your in the hole, force your chest out through the whole movement.

[Odysseus300]

Glad of this thread. I started squatting last week and I hurt my neck bones too. Guess I'm holding the bar too high - I'll try rolling it down a little.

Good excuse for a massage from the other half though, eh?

[Stewette]

completely agree, Odysseus300! I got to get back in the squat cage this morning and I'm obviously got the bar in the wrong spot because it's particularly sore this afternoon! Great things to think about, thanks for posting all the great info everyone!

[retro36]

Dumbell Squats?

http://www.youtube.com/watch?v=YqYi90vp8m4

[mer-der-ah]

like mentioned, roll the bar down to your traps, and rest it there. add tension in your traps to make em a little more swole than when relaxed. this will be the spot that takes all the weight. you can support it from rolling back/forth with the V of each shoulder and push it forward with the tension from your hands for extra stability.

you can use a bar wrap, you know the leather/thick foam things, or a towel, or a combination of both.

worst case scenario, you go heavy and rest the bar in the wrong place and stress your vertebrae. do it enough or heavy enough, you may herniate a disk. no fun!