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Old 03-27-2014, 03:55 PM   #1
Rhamill7
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Default Shoulder injury?

Hi there, just started doing SS and have been for about 6 - 8 weeks and I have been making good progress however recently I may have injured my shoulder somehow. When I get into the low bar position for squats I get a sharp pain that runs from the back of my right shoulder (although it feels like it originates from the front) down to what feels like my Tricep and the outside of my right elbow.

The pain then carries over to when I start bench pressing. The pain stays and shoots pretty sharply up the inside of my right bicep from my shoulder. I've had a look online and it may be the position of my arms and shoulders when squatting. I try to keep my elbows elevated in order to stop the bar from sliding down my back and create the "shelf" for the bar to sit on but it causes some pain. However when I lower my elbows the bar just begins to slide down my back.

It only happens at the beginning of my workout. Once I'm warmed up the pain dulls down and after taking a week off i can overhead press and deadlift okay however im unsure as to try benching or getting the correct squat position again as outside the gym the pain stays with me 24/7. It isn't noticeable until i move my arm into certain positions. Like external rotation, or lifting my arm out to the side, the pain usually starts when i lift it above 90 degrees to my body.

I have been stretching, using band dislocations and warming up fully. While using a foam roller and tennis ball to get any tight spots. Has anyone here had a similar experience or know where the problem may lie so I can figure out how to fix it? Thank you in advance for any advice.
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Old 03-27-2014, 04:30 PM   #2
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look up paul carter's low bar squat fix on youtube
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Old 03-27-2014, 04:35 PM   #3
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You need to work on your hold. I've held 500lb on my back, low bar, with my elbows at my sides and not back at all. You have to get a super tight upper back and stick your chest out hard to get into the right position, but it's possible to hold the bar on your back with almost no help from your hands.

Here's a pretty good pic of a similar hold to what I use (not me).

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Old 03-27-2014, 05:14 PM   #4
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Default

Thanks for the advice. I've seen Paul Carter's video before and I've been making sure my arms are relaxed it's just the shoulders and elbows I've been lifting.
I'll try when I workout tomorrow to get a more tight upper back so I can keep my arms by my sides and try a similar position to the one you have shown me Soldier.
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Old 03-27-2014, 05:38 PM   #5
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It won't be comfortable for a while. I place almost all my focus on feeling like I'm holding the bar with my upper lats. The last thing I do before I descend is to place all of my mental focus on the point of contact between the bar and my back. I forget that my hands are even on the bar and it almost feels like I'm using a safety squat bar, like the bar is molded into my back. It's a weird feeling and it took months of exposure and commitment to get to the point where it feels normal.
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Old 03-28-2014, 01:19 AM   #6
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Elbows should point down for squats. Shoulder should be in the back of the socket for any kind of pressing.
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Old 03-28-2014, 04:05 PM   #7
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So I tried out the form you showed me in the picture soldier. I got my back as tight as possible while keeping my scapulae back and down and keeping my chest up. Warming up felt good and managed to get my hands pretty close to my body. Positioned it correctly under the spine of my scapulae but on the 2nd and 3rd working set I could feel my elbow getting a bit of pain so I'm not relaxing the arms like I should be. They are pointing to the floor now however and not cranked up so some improvement.

It feels like I'm hinging when I'm about to start my sets, like i'm about to lockout at the top of a dead lift but my lower back is locked and tight which doesn't make sense. I think I'm too upright so I will try and get a video of my form and put it in the form critique section.
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Old 03-28-2014, 04:42 PM   #8
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Quote:
Originally Posted by Rhamill7 View Post
So I tried out the form you showed me in the picture soldier. I got my back as tight as possible while keeping my scapulae back and down and keeping my chest up. Warming up felt good and managed to get my hands pretty close to my body. Positioned it correctly under the spine of my scapulae but on the 2nd and 3rd working set I could feel my elbow getting a bit of pain so I'm not relaxing the arms like I should be. They are pointing to the floor now however and not cranked up so some improvement.

It feels like I'm hinging when I'm about to start my sets, like i'm about to lockout at the top of a dead lift but my lower back is locked and tight which doesn't make sense. I think I'm too upright so I will try and get a video of my form and put it in the form critique section.
Just keep messing with it man. You'll find something that works well if you keep working on it.
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Old 03-29-2014, 03:47 AM   #9
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Just as a precaution if it turns out not to have anything to do with squat hold form, may want to have an ortho doc look at that shoulder to rule out anything major such as a tear.
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Old 04-22-2014, 02:07 PM   #10
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Default Update on recovery

Quick update on the shoulder, I've visited the doctor and she basically said:
take pain killers and come back in 4 weeks and don't weight train. Im currently at about 2 weeks in.
The pain seems to be gone although it feels like my scapula is out of place. Almost as if this injury has made me aware of something that was wrong with it that i never noticed before. I'm keeping up with the medicine but I've decided to go see a physiotherapist to see if they can find any problems. I doubt I'll get an appointment very quickly so i may be back at the docs before i can see a physio.
But regardless it feels like a really weird sensation, almost as if its not in the position it should be, like its rubbing off something as im always concious of it now. It always feels like its there.
Just thought id update to see if anyone could suggest something/share their experience.
Thanks again.
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