Pain when performing squats

[Braven]

I seem to have a reoccuring problem when I squat I get pains in my arms and shoulders. Problem is I cant really get my hand position where I would like as the pins on the rack are exactly where I want my hands so either way is too narrow or wide for me. Hand position is easier on a smith machine but then obviously that takes out the use of stabalising muscles so not a great solution when it comes to getting the best from the exercise.So was hoping you folks had another solution.

Thanks in advance

 

[oldfella]

Just unrack the bar and reposition your hands before you start to squat. Then just before you re rack the bar move your hands out of the way.

 

[Braven]

was thinking that but do you not think its a bit dangerous messing with your hand positioning after unracking and if training to failure before re-racking, bearing in mind I train alone?

 

[mike1107]

was thinking that but do you not think its a bit dangerous messing with your hand positioning after unracking and if training to failure before re-racking, bearing in mind I train alone?

if u go to failure it might not be safe yes ... but after unracking u can do it ...

 

[bigboystoys]

top squat

i use the top squat it works really well i use to have the same prob but not know i squat up to 680 with this thing just go to topsquat.com and purchase one of them u wont be dissapointed.

 

[Paul Bunyan]

Your shoulder flexibility sucks. I can't squat with a 7' bar so I use an 8' squat bar. You can try a Manta Ray for around 40 bucks. It clips on the bar so it sits on your traps. Also, more rear delt and upper back work will help.

PB

 

[tatteredxangelx]

stretch your shoulders man ...

 

[olded]

You can do a few things like if your gym has the bars. You could do safety squat bar or a cambered squat bar, or you could hook up chains suspended from the power rack and start your squats from the bottom with your hands where you like them, or you could start from the top adjusted your hands when you back out and when your done, gone to failure lay the bar on the suspended chain and they you don't have to rerack it. I'd only do this for my top set as you don't want to loand and unload the bar to place it back in the rack. Hope this helps.

 

[oldfella]

was thinking that but do you not think its a bit dangerous messing with your hand positioning after unracking and if training to failure before re-racking, bearing in mind I train alone?

Well you can set the safety bars where you want them, Go to failure and set the bar down. It just means a little extra effort to unload the bar to get it back to the top. If it is your last set then you still need to unload the bar anyway so..........! But there are lots of good options here. I'm sure you will work it out.

 

[Ashop]

I seem to have a reoccuring problem when I squat I get pains in my arms and shoulders. Problem is I cant really get my hand position where I would like as the pins on the rack are exactly where I want my hands so either way is too narrow or wide for me. Hand position is easier on a smith machine but then obviously that takes out the use of stabalising muscles so not a great solution when it comes to getting the best from the exercise.So was hoping you folks had another solution.

Thanks in advance

try the 'manta ray' it helped me alot.