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  1. honesty is offline
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    Posted On:
    6/24/2008 7:10am


     Style: SAMBO

    --
    Hell yeah! Hell no!

    Squats - Elbows hurt

    So, I'm in my 2nd week of doing weights, and I'm having problems with my elbows when I squat. The inside (if you hold your arm out flat with the elbow bone on the bottom, the bit closest to the body) really hurts when squating. I dont get pain anywhere else, so is this something I'm doing wrong?
  2. Teh El Macho is offline
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    Posted On:
    6/24/2008 7:23am

    supporting member
     Style: creonte on hiatus

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    Hell yeah! Hell no!
    Are you gripping the bar with your thumb around it? If so, don't use the thumb; keep it in the same direction as the rest of the fingers.

    Also, how close are your hands to your shoulders? Have you tried keeping your hands closer to the plates (not an ideal position, but could help in release pressure.)

    The most likely cause is that you have poor internal shoulder rotator inflexibility and upper thoraccic mobility.

    Insufficient upper thoraccic will stop your shoulder blades and your upper spine from moving properly as you bring your hands back and overhead/behind the neck. Insufficient internal rotator inflexibility will stop your forearm from rotating backwards to put them into position. So basically you are "americana" yourself.

    I would suggest that you immediately stretch your internal rotators, your external rotators and strengthen your external rotators by doing these in the given order:

    http://www.exrx.net/Stretches/Subsca...roomstick.html
    http://www.exrx.net/Stretches/Infras...SideLying.html
    http://www.exrx.net/WeightExercises/...lRotation.html

    Coincidentally, stronglifts just published one article that you may find useful: http://stronglifts.com/squat-bar-position/

    Check also the following:

    http://stronglifts.com/shoulders-dislocations/

    http://stronglifts.com/how-to-improv...acic-mobility/ (go to section #2)
    Last edited by Teh El Macho; 7/26/2008 9:56am at . Reason: wrong link
    Read this for flexibility and injury prevention, this, this and this for supplementation, this on grip conditioning, and this on staph. New: On strenght standards, relationships and structural balance. Shoulder problems? Read this.

    My crapuous vlog and my blog of training, stuff and crap. NEW: Me, Mrs. Macho and our newborn baby.

    New To Weight Training? Get the StrongLifts 5x5 program and Rippetoe's "Starting Strength, 2nd Ed". Wanna build muscle/gain weight? Check this article. My review on Tactical Nutrition here.

    t-nation - Dissecting the deadlift. Anatomy and Muscle Balancing Videos.

    The street argument is retarded. BJJ is so much overkill for the street that its ridiculous. Unless you're the idiot that picks a fight with the high school wrestling team, barring knife or gun play, the opponent shouldn't make it past double leg + ground and pound - Osiris
  3. honesty is offline
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    Posted On:
    6/24/2008 7:28am


     Style: SAMBO

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    Hell yeah! Hell no!
    Cool. Thanks. Hands are close to the shoulders and thumbs in line with the fingers. I'm using the low bar position as described on stronglifts, so looks like stretching for me!
  4. Teh El Macho is offline
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    Posted On:
    6/24/2008 8:26am

    supporting member
     Style: creonte on hiatus

    --
    Hell yeah! Hell no!
    Yeah, I had that problem for a while - at one point I had to put my hands as far as the plates (not good).

    Also, check your wrist flexibility - bringing the palm towards the inside of your forearm, bringing the back of the hand towards the outside of the forearm and rotation of the wrist (clockwise and counterclockwise with the elbow fully extended). If your wrist is inflexibile, the elbow will take the brunt of it.

    YouTube - Wrist Stretching Exercises
    Read this for flexibility and injury prevention, this, this and this for supplementation, this on grip conditioning, and this on staph. New: On strenght standards, relationships and structural balance. Shoulder problems? Read this.

    My crapuous vlog and my blog of training, stuff and crap. NEW: Me, Mrs. Macho and our newborn baby.

    New To Weight Training? Get the StrongLifts 5x5 program and Rippetoe's "Starting Strength, 2nd Ed". Wanna build muscle/gain weight? Check this article. My review on Tactical Nutrition here.

    t-nation - Dissecting the deadlift. Anatomy and Muscle Balancing Videos.

    The street argument is retarded. BJJ is so much overkill for the street that its ridiculous. Unless you're the idiot that picks a fight with the high school wrestling team, barring knife or gun play, the opponent shouldn't make it past double leg + ground and pound - Osiris

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