If you’ve ever wondered, “why do my shoulders hurt when i barbell squat,” you’re not alone. This is a very common issue that can turn a great exercise into a frustrating experience. The pain isn’t usually coming from your shoulders muscles themselves, but from how the bar is positioned and supported.
Why Do My Shoulders Hurt When I Barbell Squat
Shoulder pain during squats typically stems from poor mobility or incorrect bar placement. The barbell rests on a small shelf created by your rear deltoids and upper back muscles. If you can’t create a stable shelf, your joints and tendons take the strain instead.
Primary Causes of Shoulder Pain During Squats
Let’s break down the main reasons your shoulders might be complaining.
- Poor Shoulder Mobility: Tightness in your shoulders, chest, and lats prevents you from getting your elbows and hands into the correct position. You end up straining the rotator cuff.
- Incorrect Bar Position: Placing the bar too high on a bony part of your spine puts direct pressure on your neck and shoulder blades. This is a recipe for pain.
- Weak Upper Back: If the muscles between your shoulder blades are weak, you can’t create a tight, solid shelf for the bar. The instability travels right into your shoulder joints.
- Improper Grip Width: A grip that’s too wide or too narrow can twist your shoulder into an awkward, vulnerable angle under load.
How to Fix Your Squat Setup Step-by-Step
Fixing the pain involves adjusting your technique and improving your flexibility. Follow these steps before your next session.
Step 1: Improve Your Shoulder Mobility
Do these drills daily and right before you squat. They will help you get into a better position.
- Doorway Stretch: Place your forearms on a door frame and gently step through. Hold for 30 seconds to stretch your chest and front shoulders.
- Broomstick Dislocates: Hold a broomstick or band with a wide grip. Keeping arms straight, slowly bring it overhead and behind your back. Do 10-15 reps.
- Lat Stretch: Kneel in front of a bench, place your elbows on it, and sit back. You should feel a stretch in your sides and lats.
Step 2: Find the Correct Bar Position
There are two main positions: high bar and low bar. The low bar squat is often easier on the shoulders.
- Stand facing the racked bar. Duck under it so it rests on the meaty part of your upper back, not your neck bones.
- For a low bar squat, pull your shoulder blades together to create a shelf. The bar should feel secure without you holding it up with your hands.
- Keep your chest up and your upper back tight the entire time. This protects your shoulders.
Step 3: Master Your Grip and Elbow Position
Your hand placement is crucial for comfort. A thumbless or “false” grip can help.
- Place your hands on the bar just outside your shoulders. Experiment to find the narrowest grip that feels comfortable.
- Try a thumbless grip by wrapping your fingers over the bar with your thumbs on the same side. This often reduces wrist and shoulder strain.
- Point your elbows down, not flared straight back. Think of bending the bar over your back to engage your lats.
Step 4: Strengthen Your Upper Back
A stronger back makes a better shelf. Add these exercises to your routine.
- Face Pulls: Use a cable machine to pull a rope towards your forehead. This strengthens the rear delts and rotator cuff.
- Rows: Bent-over rows, chest-supported rows, and band pull-aparts build thickness between your shoulder blades.
- Scapular Wall Slides: Stand with your back against a wall and slowly slide your arms up and down while keeping contact. It teaches proper movement.
When to Consider Equipment or Alternatives
Sometimes, technique changes aren’t enough. Here are some other options.
- Use Safety Squat Bars: These specialty bars have padded cambered arms that take the pressure off your shoulders. They are a great tool if your gym has one.
- Try Front Squats: Front squats place the bar in front of your body, which can be a relief for some people with shoulder issues. It demands good wrist and upper back mobility though.
- Experiment with Goblet Squats: Holding a single dumbbell or kettlebell to your chest is an excellent way to squat heavy without any shoulder strain.
- Get Some Wrist Wraps: While they don’t fix the root cause, wrist wraps can provide stability that makes your grip more secure and less stressful.
Common Mistakes That Make Shoulder Pain Worse
Avoid these errors to prevent re-injuring yourself.
- Letting Your Elbows Flare: Elbows pointed at the ceiling put your rotator cuff in a weak position. Keep them pointed down and in.
- Losing Upper Back Tightness: As you get tired, don’t let your chest collapse. Stay tight from the moment you unrack the bar until you rerack it.
- Ignoring Warm-Up Sets: Jumping straight to heavy weight is a sure way to aggravate stiff shoulders. Always do progressive warm-up sets.
- Using a Grip That’s Too Wide: A wider grip might seem easier, but it actually reduces control and stability for most lifters.
FAQ: Squatting and Shoulder Pain
Is it normal for shoulders to hurt during squats?
No, it’s not normal to feel sharp or persistent pain. A bit of pressure or discomfort from the bar is common, but actual pain is a sign something is wrong with your setup.
Should I squat through shoulder pain?
Absolutely not. Pain is a signal from your body to stop. Pushing through it can lead to more serious injuries like rotator cuff strains or tendonitis. Address the cause first.
Can tight lats cause shoulder pain in squats?
Yes, tight lats are a major culprit. They pull your shoulder girdle down and prevent you from getting your arms back and into the proper position to support the bar.
What if my shoulders hurt even with a low bar squat?
If you’ve tried all the form corrections and still have pain, take a break from back squats. Switch to front squats, goblet squats, or leg press for a few weeks while you focus on mobility and upper back strengthening.
How long does it take to fix squat shoulder pain?
With consistent mobility work and technique adjustments, many people see significant improvement within 2 to 4 weeks. If pain persists, it’s wise to consult a physical therapist or sports medicine doctor.
Remember, squatting should build you up, not break you down. Paying attention to your shoulder position is just as important as your foot placement. Take the time to build the mobility and strength needed for a pain-free squat, and you’ll be able to lift safely for years to come.