Squat Problem

[Hockey Playa]

My squatting has increased dramatically over the past months, from not being able to do 125, to being able to do my current 6 rreps of 275. Ive also maxed out the leg press machine at my gym. The problem is i know my legs can do more, but i usually have to quit squatting because my traps and back of shoulders cant take it. I get way tooo much pain there than in my acutal quads...This is also considering i use the padding for the bar as well. No one else ssems to have this problem. What can i do? try and strengthen my traps more?

 

[md3sign]

A few things:

1) The traditional back squat is NOT a quad dominant excersize. It uses your entire body and if you can't get weight up it's most likely core weakness, not leg weakness.

2) Check your form. You're probably holding the bar incorrectly if your traps/shoulders are hurting. One mistake I see EVERYONE making at the squat rack is they grip the bar with their thumb under it and hold it wide. Powerlifters can get away with this because they have monster traps, but normal people can't. You want the bar to be resting on muscle and muscle only. To do this you have to "pinch" your shoulder blades together. This creates a cradle for the bar. For this to happen you need to take as narrow a grip as your flexibility allows, and put your thumb OVER the bar. Try this with just the bar first.

Your hands do NOT hold the bar like people think. They push it forward while your tensed traps push it back. This creates an equilibrium and holds the bar in place. Your hands actually have minimal involvement. I've seen videos of a guy squatting 315 for reps without even holding the bar - it was resting entirely on his traps. I don't recommend anyone doing this ever as this was done by a professional, but it goes to show where the weight should be distributed. I'm up to 270 for reps now and I've never had to use a pad and never had trap or shoulder pain.

If you don't get my explanation I suggest you pick up a copy of Starting Strength by Mark Rippetoe from http://www.startingstrength.com or Amazon. Then again I think anyone serious about lifting should get it, but that's just me.

 

[Throttle]

go lower -- do you go beyond parallel? you get more work with less weight on the back the lower you go.

or switch to a different grip. try front or hack squats.

 

[donjuanjovi]

Grow your traps boy!

Shrugs, bent over rows, DB rows etc.
Traps are a fairly easy muscle to grow, they should be hit every time you work your back!

 

[md3sign]

Forgot to mention that too. Big traps = more cushion. Maybe I'm just lucky cause I have naturally large traps.

 

[Drum&Bass]

its called a "MANTA RAY" its a blue collar that holds the bar comfortably on your traps.

I WOULD NEVER CONSIDER SQUATTING WITHOUT ONE

 

[Skilla_Staz]

Eventually, after squatting for a while, you will develop a "shelf" or a place where the bar feels comfortable. I'm guessing its just a tad akward for you having a bar on your back. Some people put the bar too low, some put it too high. If you have pain in your shoulders, I'm guessing the bar is too low, causing you to bend your arms farther back than necessary to hold on to the bar.


Squeeze your traps as if you were doing a shrug...

Then squeeze your shoulder blades together (keep arms by your side)

Your traps should be flexed in the back...right on top of this is where I set my bar. Feels great.

 

[THE_ADDMAN]

sometimes a towel rolled around the bar is sufficient cushion.

 

[Warboss Alex]

this is one of the rare cases that I say "suck it up".

seriously, tough it out and it'll be fine. expect to have a lump/bruise on your back from squatting, it's the price we all pay!

 

[Skilla_Staz]

I don't have bruises, just scratches from getting under the bar...

 

[THE_ADDMAN]

my back was sore where the bar was sitting, but was fine a few days later.

I havent squatted in a while. school gym doesnt have a squat rack and I dont have the money for a decent gym
I'm Junglemaning it for now.

Once I get a positive cash flow, I'm joinin the decent gym ! :rockon:

 

[Ice Cold]

md3sign describes it nicely.

On the standard olympic barbell you have the markings where you can hold the bar. You want to hold it on the innermost textured surface. This would be just a tad wider than your shoulders, but will still be uncomfortable because you'll be squeezing your shoulderblades together. But you'll get used to it and I beleive it's safer because it straigtens your spine and contracts the traps making them more effective at cushioning.

Also it doesn't hurt to just pick up a pair of heavy dumb bells and works the traps separately.

 

[manuva]

this is one of the rare cases that I say "suck it up".

Seconded. Harden up princess.

And why are so many people saying to do some shrugs to build traps? Shrugs are the most pathetic, pointless exercise known to man.

Deadlift man, deadlift!

 

[md3sign]

Shrugs are good accessory work, but I agree nothing beats deadlifts, and certainly nothing makes you feel more badass than a heavy pull.

As for most pathetic I disagree. That award goes to kickbacks.

 

[THE_ADDMAN]

I used to put my shrugs in with the deadlift.

grab, stand up, shrug, back down.

 

[manuva]

As for most pathetic I disagree. That award goes to kickbacks.

Hmmm you maybe correct. It's definitely a close call.

 

[Skilla_Staz]

Shrugs are the most pathetic, pointless exercise known to man.

Not arguing, just wondering why you feel that way?

 

[Throttle]

add the shrug to the end of your deadlift. (pull your shoulders back at the top)

 

[Skilla_Staz]

I have trouble shrugging 365lbs...

 

[manuva]

Not arguing, just wondering why you feel that way?

Everything that is worked in a shrug is worked in a deadlift, plus a lot more. Plus you'll be able to deadlift a lot more than you can shrug, so you'll be putting far more weight through your traps with a deadlift than a shrug.

Lastly, its not a functional exercise. When are you ever going to lift something heavy without using your lower body?

"Hey mate, help me move this heavy sofa, but remember not to use your legs at all!"