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Old 02-14-2013, 01:39 PM   #11
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Default Pain/strain on inside of left elbow when squatting

I have noticed over the last several months that on my heavy squat days I get a pain on the inside of my left elbow. Is this just par for the course when squatting heavy? The pain does go away after a day, or so.

I take a grip a little outside of my shoulders and really try to stay upright when I squat. I also really focus on squeezing my shoulder blades together, tightening my lats, and taking a big breath of air into my stomach (chest puffed out). It seems like the more upright I am, the stronger the strain on the elbows.
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Old 02-14-2013, 03:16 PM   #12
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You're set up and focus sounds good.

Once I get set, i try to relax my grip on the bar. In the right position (low-bar for me) I don't need to "hold" the bar at all. My hands are more like stops/catches, but not gripping the bar. If you torque the bar, you may be straining the elbow. If not that, try a different hand position (probably wider) to see if it alleviates the problem.

Some bicep, tricep and shoulder warm up and light stretching are also a good idea before squats.
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Old 02-14-2013, 03:30 PM   #13
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Yes...it's the torque from my grip on the bar (while I'm trying to stay as upright as possible) that aggravates it. I don't have a problem other times of the week when I'm doing rep work with lighter weight.

I didn't think of warming up the bi's and tri's though. I usually do band pull aparts, and internal and external rotations for shoulders. I mostly focus on dynamic stretching and mobility work on my lower body. Next time I'll try some more upper body work in my warm up.

Thanks for the feedback.
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Old 02-14-2013, 11:57 PM   #14
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Quote:
Originally Posted by dossas View Post
I have noticed over the last several months that on my heavy squat days I get a pain on the inside of my left elbow. Is this just par for the course when squatting heavy? The pain does go away after a day, or so.

I take a grip a little outside of my shoulders and really try to stay upright when I squat. I also really focus on squeezing my shoulder blades together, tightening my lats, and taking a big breath of air into my stomach (chest puffed out). It seems like the more upright I am, the stronger the strain on the elbows.
I had squat pain for a number of years. I now use a very wide grip and no pain.
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Old 02-15-2013, 12:42 PM   #15
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Ok, thanks BTB - I will give it a try. My grip used to be wider, but as the poundage got heavier, and I tried to stay more upright, I found the closer grip helped me support the weight and allowed my torso to be more vertical. It's definitely worth a shot...I rather be sqauting without pain.
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Old 02-15-2013, 01:48 PM   #16
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Default My first workout on this log

Weighed in at 215.5 lbs. Only 1/2 pound gain after a rest day. Diet has been going well so far. Not really hungry, but craving all kinds of food - I could do real damage at a buffet right now. So far so good - 1 pound per week over the first two weeks.

Full Body (Upper focussed):

Warm up ~ 20 min (bodyweight, bands, and empty bar work)
Pull downs (lbs) 55x10, 105x8, 155x5, BWx3 (still warming up)
BBbench (lbs) 75x10, 125x8, 175x5, 215x2 (still warming up)

Work sets:
Chins (BW) x 8,8,8 alternating sets w/ BBbench (235) x 6,5,4
This was a PR for weight and reps on bench


More dynamic effort: Chins BWx6,6,6 alternating w/ BBbench (205)x6,6,6
(these were done with much less rest btw sets)

"Cardio":
hang power clean & press (125lbs)x6,6,6 superset w/ BW plyo jumpsx10,12,12
(the jumps are done up the stairs in my basement - 4 steps per jump)

Finished off with 1 arm DB curl to press (50"s) 3 x AMRAP.
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Old 02-15-2013, 06:40 PM   #17
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Really nice workout...can't complain about weight and rep PRs!!
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Old 02-16-2013, 12:47 AM   #18
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Nice benching! Love the chinup supersets and cleans for cardio too. Good stuff.

Hope you figure out a place for your hands that causes no pain before or afterwards! A lot easier to make gains when shit doesn't hurt all the time, and elbow pain is not something to ignore or think will go away on it's own!

Keep crushing.
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Old 02-16-2013, 11:25 AM   #19
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Keep hard at it.
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Old 02-17-2013, 11:43 AM   #20
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Thanks for the tips and support guys.

Yesterday morning cardio:

Deficit deadlifts - Squats - DB Shoulder Press - Cable Rows - Farmers Walks up the stairs.

Warmed up with increasing weight and then in to work sets. Did the work sets for reps (not time) today. Rests were also not timed - just took about 10-15 big breaths and just pushed myself.

Work sets were:

Def Deads 150 lbs 8,8,8
Squats 150 lbs 8,8,8
Cable rows 125 lbs 16,16,16
DB S/P 50's 8,8,8
FW's w/ 35 lb Kettlbells - 4 walks up and down 8 steps (went for speed not weight)

Huffed pretty good. Enjoyed the combo
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