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Old 02-09-2010, 09:15 AM   #1
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Default Biceps./Shoulder Strains From Squats

I have been in a constant the battle this last year with my squat max. I can move 405 for reps, and max around 450 to 470 right now. But if I try to do reps with 430-450+ (high box squats, heavy singles, whatever) I end up straining my shoulder and biceps. It's not a brutal strain, but it does concern me that I might injure it worse in the future.

This is a catch-22 for me. I want to keep pushing more weight on squats, but when I train hard I strain the same area every time. Should I keep pushing through these minor strains and allow my body to adapt and strengthen? Or should I back off?
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Old 02-09-2010, 09:39 AM   #2
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i have the same issue, i thought it was just me... that is how i pulled the musle in my shoulder a few weeks back... it puts so much strain on my shoulders to hold the weight on my back with my arms
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Old 02-09-2010, 09:46 AM   #3
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I'm wondering if my grip approach is wrong. I tend to not crank on the bar or grip it too hard out of fear that I will make this worse.
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Old 02-09-2010, 09:52 AM   #4
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my problem is i allow the bar to rest in the sweet spot between my shoulder blades, a little lower than on the top of the shoulders and that causes my arms to have to reach further back.. but it also lets my control th eweight better and stay back on my heels easyier... do you know what im saying?
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Old 02-09-2010, 10:04 AM   #5
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Originally Posted by nighttrain View Post
my problem is i allow the bar to rest in the sweet spot between my shoulder blades, a little lower than on the top of the shoulders and that causes my arms to have to reach further back.. but it also lets my control th eweight better and stay back on my heels easyier... do you know what im saying?
I know what you're saying. How wide is your grip? I take mine as wide as possible...within an inch of the rack pins and it doesn't help.
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Old 02-09-2010, 10:32 AM   #6
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same here
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Old 02-09-2010, 11:45 AM   #7
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I think that happens when you get bigger and/or older. Hence the production of these:
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Old 02-09-2010, 11:47 AM   #8
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I think that happens when you get bigger and/or older. Hence the production of these:
i was going to suggest this... but was too lazy to post earlier
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Old 02-09-2010, 11:48 AM   #9
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hummmmm....
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Old 02-09-2010, 11:52 AM   #10
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too funny, but true rick. The key is to alternate squatting movements. Another thing that can be a major contributor is what you have done the day or 2 before. If I bench or shoulder press heavy a day or 2 before squatting, I usually feel this strain.

I like a closer grip on the squat, but go extra wide for shoulder reasons. I will even use a 45 degree false grip to help with wrist and shoulder strain.

Also, play around with placement on the back. I feel more strain the lower the bar is placed. You could possibly place the bar a tad bit higher to counter the downward pull on the delt.

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