Bar hurts my upper back/neck when doing squats

[shocksyde]

When I'm doing my 5x5 squats, the bar rests on the back of my shoulders and goes across my upper spine/lower neck. It eventually starts getting tender and also hurts when I'm done my sets. It's not muscles that are hurting. I've been putting a towel on my neck but that doesn't seem to alleviate any of the pain.

Does this mean I'm doing something wrong, or is it normal? Is there some sort of padded shirt or something I can buy to help prevent this?

 

[shocksyde]

Hmm, after looking around, it appears I just need to tighten my upper back more so that the bar isn't touching my neck.

 

[BlackTigers]

Do you rest it on your upper or lower delts? One is high bar, one is low bar.

High bar will probably hurt mmore, but after a week or two the pain will go away.

 

[Whisper]

Hmm, after looking around, it appears I just need to tighten my upper back more so that the bar isn't touching my neck.

Yep. I think one of the ways people recommend you do this is by bringing your hands in closer to your body when gripping the bar, as this will tighten the muscles of your shoulders and upper back.

 

[brikis98]

It could be a technique issue: either you aren't placing the bar in the right spot or you aren't tightening the right muscles. However, it could also be a matter of practice: it takes some time for the skin to get used to a heavy weight on it. Assuming your technique is ok, just stick with it and the discomfort will go away.

 

[calvinbiss]

Yep. I think one of the ways people recommend you do this is by bringing your hands in closer to your body when gripping the bar, as this will tighten the muscles of your shoulders and upper back.

This. Bringing your hands in closer will extend your rear delts out and give the bar a resting place. Shouldn't really touch your neck.

 

[Whisper]

This. Bringing your hands in closer will extend your rear delts out and give the bar a resting place. Shouldn't really touch your neck.

I was coincidentally doing squats today, and while the bar generally doesn't hurt my back, I figured that since I'd mentioned this, I should at least give it a try--worked great.

 

[shocksyde]

So should my hands be as close to my body as comfortably possible?

 

[OILFIELDTRASH]

Just give it time. It use to bother me at first but it'll go away. Now any padding just annoys me.

 

[SociallyChallenged]

So should my hands be as close to my body as comfortably possible?

Not necessarily. Find something that works for you. The closer your hands are on the bar, the more muscle tension is required. That forces the posterior deltoids and rotator cuff muscles to contract and they typically make a nice, small shelf for the bar. It's a bit more fleshy so it doesn't hurt as much. It's still likely to be uncomfortable as you're starting.

 

[shocksyde]

Groooovy, thanks everyone. I'll see how it feels today after work.

 

[katank]

Get a copy of Starting Strength and look up the diagrams/photos for low bar back squat. This will have the form that other folks here are talking about. One thing to note is that you should be supporting the weight with your shoulders and not your hands.

As for getting your hands close to your shoulders, that will depend on shoulder flexibility. While it's generally better to get them close, it may not be possible initially.

 

[Eric62]

If you have narrow shoulders then a close to the shoulder grip might work for you, or it might cause painful torque in your shoulders and elbows.
If you have wide shoulders, or are training to get wide shoulders than you might as well get used to taking a collar to collar grip.
Hold the BB while it's racked, squeeze your middle traps together (shoulders back, chest out), duck under the bar and position the bar just above the rear delts, and keep your elbows high.
Avoid spending any money on "advice"...

 

[bommy261]

put the bar lower on your back.. don't have the bar up so high on your shoulders.

 

[The Sauce]

http://www.ivgstores.com/IVG2/Y/ProductID-106581-.htm

This not only reduces pain, but improves form and locks the bar onto your shoulders making it safer.

 

[BlackTigers]

http://www.ivgstores.com/IVG2/Y/ProductID-106581-.htm

This not only reduces pain, but improves form and locks the bar onto your shoulders making it safer.

a) i feel no pain from the bar on my shoulders
b) how could that improve form? I HATE those things.
c) the bar locks onto my shoulders fine.


im sure 99% of the other squatters here will agree.

 

[brikis98]

http://www.ivgstores.com/IVG2/Y/ProductID-106581-.htm

This not only reduces pain, but improves form and locks the bar onto your shoulders making it safer.

No.

Bar placement and back tightness are integral parts of squat safety and efficiency. Learning the proper technique for these is a much safer and useful approach than trying to avoid it through fancy contraptions.

 

[SociallyChallenged]

No.

Bar placement and back tightness are integral parts of squat safety and efficiency. Learning the proper technique for these is a much safer and useful approach than trying to avoid it through fancy contraptions.

Exactly. Don't change the bar. Change the technique. It's safer and better for overall longevity to learn what muscles needs to be tight for a safe squat. That product reduces upper body tightness, which can result in a disturbed center of mass. I definitely wouldn't suggest using that.

 

[Eric62]

I bought a Manta Ray about 15 years ago on the recommendation of Louie Simmons. It's presently in deep storage. I don't recommend it. I'm not a fan of squatting with the safety squat bar either - which I have free access too, but rarely use...

 

[SociallyChallenged]

I bought a Manta Ray about 15 years ago on the recommendation of Louie Simmons. It's presently in deep storage. I don't recommend it. I'm not a fan of squatting with the safety squat bar either - which I have free access too, but rarely use...

I've seen the safety squat bar... I don't quite understand it. Could you explain to me why some serious lifters use it? I don't see many noobs buying that crap surprisingly. I'm just curious as to some of the purposes/benefits of using one.

 

[coreyb]

you're putting it in the wrong place. if people can put a 600 lb bar on their back and squat without much problem then you must be doing something wrong.

 

[Eric62]

I've seen the safety squat bar... I don't quite understand it. Could you explain to me why some serious lifters use it? I don't see many noobs buying that crap surprisingly. I'm just curious as to some of the purposes/benefits of using one.

For the noob the advantage would be hands free bar control - it just sits on your shoulders by itself. You could then use your hands to grab support rails to pull yourself up - if stuck.

For the advanced lifter (i.e. Louie Simmons circa max disciples) it pitches the weight forward forcing you to keep your weight back on your heels to keep from falling face first. I always feel it more in the low back and abs because they have to work harder to stabilize the body, than with a regular BB.
That's a similar reason Louie recommended the Manta Ray. Instead of moving the weight forward it moves the weight upwards raising the BB a couple inches higher than the shoulders which increases the distance from the fulcrum point. This forces the lower back to work harder to stabilize the weight.

The only time I currently (which is very rarely) use the safety squat bar is for good mornings. Hits the target areas better and more comfortably than with a BB - IMO...

 

[shocksyde]

Tweaked the technique yesterday after work and all went well. Just needed to grip the bar a little more towards my body and stick my chest out.

Of course, now I tweaked my left hamstring. Hope it doesn't bother me next time.

 

[Whisper]

Tweaked the technique yesterday after work and all went well. Just needed to grip the bar a little more towards my body and stick my chest out.

Of course, now I tweaked my left hamstring. Hope it doesn't bother me next time.

Glad to hear it worked out. As others have said, and as you've noticed, technique has a lot to do with whether or not the bar is going to hurt your back during squats; however, there's almost unavoidably going to be some pain, or at least discomfort, early on as you get used to the exercise, and to placing that amount of weight across your shoulders/back.

 

[SociallyChallenged]

For the noob the advantage would be hands free bar control - it just sits on your shoulders by itself. You could then use your hands to grab support rails to pull yourself up - if stuck.

For the advanced lifter (i.e. Louie Simmons circa max disciples) it pitches the weight forward forcing you to keep your weight back on your heels to keep from falling face first. I always feel it more in the low back and abs because they have to work harder to stabilize the body, than with a regular BB.
That's a similar reason Louie recommended the Manta Ray. Instead of moving the weight forward it moves the weight upwards raising the BB a couple inches higher than the shoulders which increases the distance from the fulcrum point. This forces the lower back to work harder to stabilize the weight.

The only time I currently (which is very rarely) use the safety squat bar is for good mornings. Hits the target areas better and more comfortably than with a BB - IMO...

Yeah, changing the fulcrum point kinda worries me. For those with iffy form, the recommendation of a Manta Ray is a terrible idea. It can elicit greater pressure points (way greater than those created on high bar) in the vertebral column. I had trouble with my low back using plain high bar. I can't imagine what a Manta Ray would do to me. Thanks for the explanation of the safety squat bar. Pretty interesting.