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maccaz

low bar squat - causing pain lowering bench

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I know this a problem a few have you had, skeletor, myself included. I think issue realtalk had was different, doctor diagnosed an actual nerve problem.

 

Problem: When low bar squatting, biceps hurt afterwards, or when benching after squatting, on the descent of the bench mainly.

 

Comments:

 

  • I had this really bad a while back, increased shoulder mobility work without really knowing what i was doing, this improved it to a point where they feel 100% perfect when actually squatting, and had no issues benching, but i got a bit slack on the mobility after thinking i had "fixed" the problem. 
     
  • Currently I have no pain when squatting whatsoever, but when benching the next day they get quite (3/10 but enough to cause problem) sore on the lowering of the bar.
     
  • This is causing me to lower the bar slowly to avoid pain, funnily enough it is only a problem on the first rep, after that i can bang them out no prob, but thats no use for a sport that measures your single rep strength
  • Close grip bench feels sweet
  • some people online comment on it being from arms taking a little bit of the weight on a heavy squat, will consciously not do that from now on in case I am.

 

Plan: I am going to talk to a physio i know tonight, will do a consult with him if he wants, otherwise will get some tips. sounds like other people on the internet have put a lot of work into some specific mobility exercises and stretches and fixed this problem completely. I am gonig to show him realtalks stretch thread on this problem and see if that is what I should be doing or if there are some other specific stretches.

 

This is a big priority for me right now, my bench is disproportionately weak and this is holding it back even further

 

if anyone else has some input on things they have done to improve this situation that would be awesome

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You kinda answered your own question with the fact that you know you got sloppy and slack with mobility work.

Get back on that buzz hard and you'll probably be fine.

Also possibly a case of lacking upper back tightness and sloppy wrists which puts more strain on the arms.

Squeeze your scapula down and back and keep it rigid.

Squeeze the f*ck out of the bar and keep your wrists in a strong neutral position.

Also could be trying to get the bar too low which then impacts on your tightness. Everyone has a sweet spot and if you try and go lower you don't get anything out of it except more strain and more niggles.

Hopefully be able to fix it up bro ready for comp time.

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You kinda answered your own question with the fact that you know you got sloppy and slack with mobility work.

Get back on that buzz hard and you'll probably be fine.

Also possibly a case of lacking upper back tightness and sloppy wrists which puts more strain on the arms.

Squeeze your scapula down and back and keep it rigid.

Squeeze the f*ck out of the bar and keep your wrists in a strong neutral position.

Also could be trying to get the bar too low which then impacts on your tightness. Everyone has a sweet spot and if you try and go lower you don't get anything out of it except more strain and more niggles.

Hopefully be able to fix it up bro ready for comp time.

Yeah bro should be ok just need to remember importance of mobility and stop doing things i know make it worse

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It's nerve not muscular. Your radial nerve runs down your arm from your shoulder. External and internal rotation flexibility needs work. Soft tissue work through the shoulders and upper back will help. Soft tissue in the painful area. What's happening is the nerve is catching on the muscle down your arm causing the pain. The problem is from squats not bench. But it is felt on bench. Benching first then squatting 2nd won't fix it it'll you'll just be pain free for a little longer until it gets worse.

I went to 4 physios. None could diagnose problem. I had an X-ray, I had an ultrasound, I had an MRI, lastly I had an appointment with an orthopaedic surgeon who specialises in shoulder, elbow and hand surgery and in sport arthroscopic surgery. It wasn't until I saw him that he diagnosed it right.

Rest, do the mobility and soft tissue work, widen your squat grip (you will loose tightness and strength but you build a stronger core so when you bring grip it it feels amazing) watch my videos I hold collars of bar now in training. Don't squat and bench on same day, don't even bench heavy for a while. It needs rest, if it like mine the nerve and muscle be so inflamed you need to let that go down. One step back, two step forward. Surgeon said he seen before and most of time goes away on its own, otherwise injection. If that not work then surgery.

Mine is getting better and by next year expect to be 100% providing I am mindful that I'm prone to it and consider that when training.

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It's nerve not muscular. Your radial nerve runs down your arm from your shoulder. External and internal rotation flexibility needs work. Soft tissue work through the shoulders and upper back will help. Soft tissue in the painful area. What's happening is the nerve is catching on the muscle down your arm causing the pain. The problem is from squats not bench. But it is felt on bench. Benching first then squatting 2nd won't fix it it'll you'll just be pain free for a little longer until it gets worse.

I went to 4 physios. None could diagnose problem. I had an X-ray, I had an ultrasound, I had an MRI, lastly I had an appointment with an orthopaedic surgeon who specialises in shoulder, elbow and hand surgery and in sport arthroscopic surgery. It wasn't until I saw him that he diagnosed it right.

Rest, do the mobility and soft tissue work, widen your squat grip (you will loose tightness and strength but you build a stronger core so when you bring grip it it feels amazing) watch my videos I hold collars of bar now in training. Don't squat and bench on same day, don't even bench heavy for a while. It needs rest, if it like mine the nerve and muscle be so inflamed you need to let that go down. One step back, two step forward. Surgeon said he seen before and most of time goes away on its own, otherwise injection. If that not work then surgery.

Mine is getting better and by next year expect to be 100% providing I am mindful that I'm prone to it and consider that when training.

Good post as usual. Sweet will work on all of that. Rotation is shit because desk job shit posture but shot for input il try get it sorted before it gets any worse

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Yeah I mean the amount of stretches and mobility exercises you can do is unlimited, I think it's important not get obsessed or too carried away with it otherwise you can basically be there all day doing them all. I use a broomstick and get my shoulders warm and moving and concentrating on keeping my torso upright and not too arched. I feel like if the broomstick is above your head and you are arched then what is the point. And deep over head squat position with an upright torso is the position I want to be able to do from a shoulder mobility stand point. I do external and internal rotation exercises for this as well as stretching through my pecs and lats and upper back. I made a thread on this a little while ago it is in the mobility section. I'm not an expert or anything just me documenting what I have done.

So Iv got that semi under control. How I'm fixing it is squatting with hands out on collars and slowly work the hands in inch by inch. So a gradually hand position change... Not squat out wide or super high bar for 6 weeks so it's rested and pain free then move it in all of a sudden for the next 6 weeks that's not fixing the issue. This can be difficult with the squat rack or cage cause it stops you being able to bring grip in nice and gradually. Getting this thing designed for my gyms cage which is like hooks on stiff stropes so doesn't swing round and can get tight under the bar that can be adjusted easily and then someone yanks them back when you stand up so it mimics a mono and you can grip the bar wherever you want you just move the hooks in or out. Hopefully have that by December.

This is a pretty common injury/problem but it's just not diagnosed correctly which I can completely understand why lol. It's good we have abit of info on it in the forum.

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