barbell squat shoulder pain is what happened practice barbell squat why shoulder pain

April 13, 2023

The barbell squat exercise can develop the lower limb muscles and shoulder and neck muscles at the same time, but many people will have shoulder pain when practicing, and practice for a long time will also have the phenomenon of shoulder redness and swelling, why is this? What should I do when my shoulders hurt?

Practice barbell squat why shoulder pain

Usually office workers practice barbell squatting more prone to shoulder pain, mainly due to inadequate warm-up, the barbell suddenly by the weight of the compression caused. During the day, office workers work long hours, low activity, which will lead to abnormal wear and tear of the shoulder joint and shoulder ligament calcification, so the shoulder needs a longer warm-up time. Before there is no activity open, the angle of joint movement will be restricted, so the movement will be unconsciously deformed, and under the deformed movement, the uneven force on both shoulders will easily cause shoulder pain.

barbell squat shoulder pain how to do

Padding towel

When practicing the barbell squat, pad a towel on the shoulder obliques, or buy a barbell squat mat, which can play a cushioning role.

Gradual exercise

Do not choose too much weight at the beginning, beginners can practice empty bar for a period of time, or use dumbbell squat exercises, and then increase the weight when the obliques are more powerful. Usually the ones who will have shoulder pain are the ones who just started practicing barbell squats.

Hot compresses for relief

After practicing the barbell squat and feeling shoulder pain, you can use a hot towel to compress. The blood circulation is accelerated when the hot compress is applied, which can quickly relieve the soreness.

Practice barbell squat attention

Slowly descend when squatting

When squatting, do not put down the speed too fast, put too low. As the barbell weight is large, there is a certain acceleration, put down too fast easily caused by slippage, very easy to damage the knee and ankle joints.

Choose a good position to put the barbell

Do not let the barbell directly press on the joints or bones, but put it on the flexible muscles to improve the bearing capacity. Also make the barbell contact with the shoulder as much as possible to increase the contact surface and reduce the pressure, which can maintain the stability of the barbell and avoid pain. Also, keep the barbell close to the total center of gravity of the body, or through the center of the support surface.

Measure your strength

The weight of the deep squat should be determined by your own actual situation, and you should not blindly increase the weight without the protection of a bystander.

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