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Posted: 12/29/2016 11:15:08 AM EDT
[#1]
Go on Youtube and search for shoulder mobility exercises. I've found Alan Thrall's (Train Untamed) and Athlean-X's videos with bands and lacrosse balls (respectively) to be helpful.
I have a messed up left shoulder from an old high school football injury, and it too takes me a bit to loosen up, and requires extra maintenance on off days. |
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Posted: 12/29/2016 12:26:12 PM EDT
[#2]
I got this alot as well it eventually just sorted itself out. I grip real narrow on the bar for squats and it hurt no matter what I did. Eventually it stopped. I would also recommend looking at shoulder mobility exercises.
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Posted: 12/29/2016 1:11:42 PM EDT
[#3]
So what causes this?
I guess I'll just do more exercise. |
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Posted: 12/29/2016 1:14:31 PM EDT
[#4]
You ask GD?
Get some wraps. Also you could try a safety squat bar. Eta thought this was in gd, which would have gotten great results |
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Posted: 12/29/2016 1:46:42 PM EDT
[#5]
Quote HistoryQuoted:
So what causes this? I guess I'll just do more exercise. I couldnt tell you, it just appeared for me out of the blue and went away just as it came. Are you new into the program or been at it a while? |
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Posted: 12/29/2016 2:13:44 PM EDT
[#6]
Quote HistoryQuoted:
I couldnt tell you, it just appeared for me out of the blue and went away just as it came. Are you new into the program or been at it a while? New. I started 12/13 and it's the first time I've picked up a bar since '02. |
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Posted: 12/29/2016 2:21:32 PM EDT
[#7]
Quote HistoryQuoted:
New. I started 12/13 and it's the first time I've picked up a bar since '02. I was relatively new into stronglifts when mine started as well. |
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Posted: 12/29/2016 2:36:10 PM EDT
[#8]
Good to know. Thanks.
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Posted: 12/29/2016 3:20:06 PM EDT
[#9]
Post a video of you squatting. And let's go from there.
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Posted: 12/29/2016 4:19:08 PM EDT
[#10]
Quote HistoryQuoted:
Post a video of you squatting. And let's go from there. This. Also, my shoulders get sore while squatting if I don't warm them up first. Not stretching, but warm them up with light weight for the various shoulder raises and also do things like arm circles. |
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Posted: 12/29/2016 4:41:51 PM EDT
[#11]
Easy, do these...
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Posted: 12/29/2016 5:32:40 PM EDT
[#12]
Quote HistoryQuoted:
Post a video of you squatting. And let's go from there. I'll see if I can get a vid in the AM. |
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Posted: 12/29/2016 5:43:34 PM EDT
[#13]
Quote HistoryQuoted:
I'll see if I can get a vid in the AM. Get 2 views. Side and rear to the side. |
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Posted: 12/29/2016 7:31:05 PM EDT
[#14]
Quote HistoryThis man knows. These stretches saved both me and my wife. Great for getting mobility back that years of not lifting and stretching has lost. |
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Posted: 12/29/2016 8:15:56 PM EDT
[#15]
Quote HistoryQuoted:
Get 2 views. Side and rear to the side. Quote HistoryQuoted:
Quoted:
I'll see if I can get a vid in the AM. Get 2 views. Side and rear to the side. This training has a purpose- finish a CW. |
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Posted: 12/29/2016 8:19:18 PM EDT
[#16]
Quote HistoryQuoted:
Can do. This training has a purpose- finish a CW. Go ride an exercise bike set in the cardio range 3 or 4 times a week for 20 minutes. This will help you greatly. FYI this is not to lose weight. |
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Posted: 12/29/2016 8:20:19 PM EDT
[#17]
Overhead squats.
It's a great exercise in and of itself, but it will require you to develop some shoulder flexibility. It took me about a month when I first started to be able to do it well with just with the bar because I couldn't get my shoulders back far enough. |
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Posted: 12/30/2016 12:18:56 PM EDT
[#18]
https://youtu.be/jaMlQFxSjcc
https://youtu.be/MXT3j6PqByg |
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Posted: 12/30/2016 12:23:28 PM EDT
[#19]
You can try widening your grip some. That weight looked way too light. Maybe up the weight some and you won't feel your shoulders so much. And up the sandwiches.
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Posted: 12/30/2016 12:34:17 PM EDT
[#20]
Ya, I have bird legs.
How'd the form look? |
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Posted: 12/30/2016 12:39:04 PM EDT
[#21]
two suggestions
1. never walk backward to rack weights, you can get seriously injured doing this 2. point your elbows down, you are pointing them back |
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Posted: 12/30/2016 12:40:17 PM EDT
[#22]
Quote HistoryQuoted:
Ya, I have bird legs. How'd the form look? Awful!!!! Fix this shit right here.  Attached FileYour grip is wrong for low bar. Make it look like this.  Attached File |
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Posted: 12/30/2016 12:41:03 PM EDT
[#23]
Quote HistoryQuoted:
two suggestions 1. never walk backward to rack weights, you can get seriously injured doing this 2. point your elbows down, you are pointing them back In low bar you point them back and down. |
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Posted: 12/30/2016 12:42:07 PM EDT
[#24]
Quote HistoryQuoted:
Ya, I have bird legs. How'd the form look? I'm not a coach or anything. But, again you're moving the weight really quickly. Under heavier load, you need to take a big breath and brace, slow it down. It's hard to tell when you're moving so quickly under such light weight. You may want to point your toes forward. Eventually you'll need some better shoes for squatting, or do it without your running shoes on. Your back looks straight, depth is pretty close to parallel. You might try ditching the shoes, practice taking a big breath at the top then go down and pause for 3 seconds at the bottom, then raise up. Let your ass start the movement up, just by a millisecond. As you go up in weight, you will start to feel the right technique. |
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Posted: 12/30/2016 12:59:58 PM EDT
[#25]
Quote HistoryQuoted:
Awful!!!! Fix this shit right here. https://www.AR15.Com/media/mediaFiles/173565/IMG-20161230-103849-116717.JPG Your grip is wrong for low bar. Make it look like this. https://www.AR15.Com/media/mediaFiles/173565/2016-12-30-10-37-41-622958350-116719.JPG |
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Posted: 12/30/2016 1:06:58 PM EDT
[#26]
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Posted: 12/30/2016 1:17:59 PM EDT
[#27]
Quote HistoryQuoted:
Damn. Looking at it like that it does look bad. Ill correct it. Break at the hips. Not the back. |
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Posted: 12/30/2016 1:18:08 PM EDT
[#28]
Quote HistoryQuoted:
I'm not a coach or anything. But, again you're moving the weight really quickly. Under heavier load, you need to take a big breath and brace, slow it down. It's hard to tell when you're moving so quickly under such light weight. You may want to point your toes forward. Eventually you'll need some better shoes for squatting, or do it without your running shoes on. Your back looks straight, depth is pretty close to parallel. You might try ditching the shoes, practice taking a big breath at the top then go down and pause for 3 seconds at the bottom, then raise up. Let your ass start the movement up, just by a millisecond. As you go up in weight, you will start to feel the right technique. |
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Posted: 12/30/2016 1:19:42 PM EDT
[#29]
To echo what others have said...
NEVER walk back to rack the bar. Dont dive bomb those squats, I know its low weight but do not dive bomb. I hurt my back doing that and its real easy to do. Slow down, control the weight. Also your back and hips need to come up at the same rate, push back into the bar like you are fighting to stand up with your back as you push with your legs. Dont bend forward to try and get depth. depth comes from ankles, kness and hips. You want your energy to go into the bar, not into hips then into back to move the bar. Here are some things to think when you squat. Big Chest! - this will help with your back rounding. Stick that chest out like superman. It will also help you maintain upright position. I put a water bottle or something on the floor a few feet in front of me so my eyes can focus it. I dont want to look up or down necessarily this helps keep it neutral. Slow way down and maintain control of the weight the whole time. Take a deep breath and stay tight as hell and dont let it out at the bottom. sit in your chair right now and take the deepest breath you can, hold it a sec, let it out and watch what your shoulders and back do. If you do this at the bottom your done when the weight gets heavier. find youtube videos to help, allan thrall has great stuff on it all. |
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Posted: 12/30/2016 6:55:02 PM EDT
[#30]
ha some of those reps are pretty ugly, but not as ugly as mine when I first started!
good news is that you are doing a great program, and if you stick with it YOU WILL SEE MAJOR RESULTS. just keep at it, lifting, watching videos, correcting form, and it will all come together. being self taught just takes a little while, and you are doing the right things to learn. also I would just keep adding the 5 pounds as the program says, even though it is light right now, that lets you get your form figured out more and more before it gets heavy. just wait a year after you have added 20 pounds of mass to your frame, you'll be a new man. |
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Posted: 12/31/2016 2:31:13 AM EDT
[#31]
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Posted: 12/31/2016 1:04:34 PM EDT
[#32]
Quote HistoryQuoted:
To echo what others have said... NEVER walk back to rack the bar. Double never ever. Ever. Dont dive bomb those squats, I know its low weight but do not dive bomb. I hurt my back doing that and its real easy to do. Slow down, control the weight. Also your back and hips need to come up at the same rate, push back into the bar like you are fighting to stand up with your back as you push with your legs. This doesn't seem to be an issue. And that cue can create more issues right now. Unless you're seeing something I'm not. Dont bend forward to try and get depth. depth comes from ankles, kness and hips. But make sure you lean over enough to keep the bar over mid foot. You want your energy to go into the bar, not into hips then into back to move the bar. Drive with the hips. The back should be a solid lever between the hips and the bar. Any flexion wastes energy and dramatically increases the chance for injury. Here are some things to think when you squat. Big Chest! - this will help with your back rounding. Stick that chest out like superman. It will also help you maintain upright position. Straighten wrists via hand position and elbow position, squeeze shoulder blades together, rotate elbows down to get a big chest. I put a water bottle or something on the floor a few feet in front of me so my eyes can focus it. I dont want to look up or down necessarily this helps keep it neutral. Absolutely this. Fix your head position. Slow way down and maintain control of the weight the whole time. Take a deep breath and stay tight as hell and dont let it out at the bottom. Tightness cannot be overstated. sit in your chair right now and take the deepest breath you can, hold it a sec, let it out and watch what your shoulders and back do. If you do this at the bottom your done when the weight gets heavier. Good example. Understand that your chest should rise when you take the big breath vs your belly exapanding. find youtube videos to help, allan thrall has great stuff on it all. I started with this since he provided the most cues. I tried to clarify so you know how things like "big chest" can be achieved. Also, think knees out on the way down and when you drive up. Stop squatting in running shoes. Squat shoes are best if you plan to stick with it, but hard, flat-soled shoes like chucks can be used. You might try to put 2-1/2 lb or 5 lb plates under your heels. Especially helpful if you wear flat-soles shoes. You could also get an online coach. Some Starting Strength coaches are now offering services online. Even Alan Thrall is using one and he's got a fantastic grasp of the movements. |
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Posted: 12/31/2016 2:21:11 PM EDT
[#33]
Quote HistoryQuoted:
I started with this since he provided the most cues. I tried to clarify so you know how things like "big chest" can be achieved. Also, think knees out on the way down and when you drive up. Stop squatting in running shoes. Squat shoes are best if you plan to stick with it, but hard, flat-soled shoes like chucks can be used. You might try to put 2-1/2 lb or 5 lb plates under your heels. Especially helpful if you wear flat-soles shoes. You could also get an online coach. Some Starting Strength coaches are now offering services online. Even Alan Thrall is using one and he's got a fantastic grasp of the movements. Thanks for adding to my post! :) I didnt necissarily see anything that made me think he would need to push back into the bar but id bet if he tossed some 45's on there he may have even more rounded back, going forward than he does now. Just figured he may as well get into that habit now was all. :) |
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Posted: 1/1/2017 12:09:27 AM EDT
[#34]
Thanks for the replies!
I'll be back at it Monday evening so I'll let you know how it goes. |
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Posted: 1/2/2017 5:59:41 PM EDT
[#35]
Safety squat bar
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Posted: 2/11/2017 12:21:07 PM EDT
[#36]
 Failed To Load Title |
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Posted: 2/11/2017 12:35:50 PM EDT
[#37]
Knees are folding in. That will happen on heavy squats some degree, but if you can do a few reps; like you did in the vid, then your knees shouldn't be collapsing.
When you back out and get set, screw your legs into the ground. Feel flat, weight on the entire flat foot, screw each leg outwards to activate all the muscles in the hams and glutes. And yes; you have chicken legs. |
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Posted: 2/11/2017 12:39:26 PM EDT
[#38]
I can make those changes.
Thanks! |
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Posted: 2/11/2017 2:30:34 PM EDT
[#39]
That is super awful angle to see what's going on on your back. I can't see your hands. It looks like you have your shoulders rolled backwards under the bar or something. Those shoes are awful to squat in.
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Posted: 2/11/2017 7:18:28 PM EDT
[#40]
Shoes feel great, what makes them bad?
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Posted: 2/11/2017 8:14:26 PM EDT
[#41]
Quote HistoryQuoted:
Shoes feel great, what makes them bad? Are the lifting shoes? |
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Posted: 2/11/2017 9:13:30 PM EDT
[#42]
Quote HistoryQuoted:
Are the lifting shoes? They're Metcon 2's. |
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Posted: 2/11/2017 9:22:05 PM EDT
[#43]
Quote HistoryQuoted:
That's a thing? They're Metcon 2's. Those are flat-soled cross fitting shoes. Great for deadlifts, Power cleans power snatches. Dedicated stiff soled lift heeled weightlifting shoes would be better for Squats though. If you want to know whether lifting shoes are a thing, just Google lifting shoes or weightlifting shoes. |
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Posted: 2/12/2017 12:03:28 AM EDT
[#44]
Quote HistoryQuoted:
That's a thing? They're Metcon 2's. Not super awful. I thought they were running shoes. Yes there are lifting shoes. They help on high bar and front squat along with all Olympic lifts. Low bar they aren't as important. Take a better video of your back. You know, the place where you are having pain. |
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Posted: 2/12/2017 12:17:54 AM EDT
[#45]
Quote HistoryQuoted:
Not super awful. I thought they were running shoes. Yes there are lifting shoes. They help on high bar and front squat along with all Olympic lifts. Low bar they aren't as important. Take a better video of your back. You know, the place where you are having pain. Quote HistoryQuoted:
Quoted:
That's a thing? They're Metcon 2's. Not super awful. I thought they were running shoes. Yes there are lifting shoes. They help on high bar and front squat along with all Olympic lifts. Low bar they aren't as important. Take a better video of your back. You know, the place where you are having pain. I just started using some cheap lifting shoes I got last week online (Adidas Powerlift something or other). Made a significant difference in my form. |
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Posted: 2/12/2017 11:52:23 AM EDT
[#46]
Quote HistoryQuoted:
Not super awful. I thought they were running shoes. Yes there are lifting shoes. They help on high bar and front squat along with all Olympic lifts. Low bar they aren't as important. Take a better video of your back. You know, the place where you are having pain. I posted back in here more for form tips. I'll get a better vid of that next time I can. Thanks yall! |
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