Squats

[Danj]

I can't squat with a barbell on shoulders as I have a dodgy upper back. For some reason, front squats hurt upper back/body also???

I know that to be really effective you need to squat close to your body weight. Are there any alternatives I can do that are comparable to the compound movement of squats?

I've tried squats/lunges with dumbells (only 10kg) but again upper body gets fatigued through holding the weight while legs could go all day.

I'm hoping to start a new program but it relies heavily on squats for good results - is there even any point if I can't squat properly?

Thanks..

[swanso5]

what's wrong wityh your upper back? is it injured or weak? i don't back squat much anymore, try front squats they're probaby better overall and use deadlifts as your main heavy lower body exercise which strengthen the back too

[Danj]

Hey Swans05,

Not sure what the problem is - any pressure on shoulders just really hurts, even a light weight. I do have a dodgy neck which I've had treated by a chiro, so not sure if it's related to this.

Find front squats really difficult too. Just holding the weight up - again the pressure across upper body hurts.

I don't think I'm just being wimpy, I'm usually ok with the pain that goes with weight training but this just feels wrong.

[swanso5]

well you can always use db's but as you said is very akward for some exercises

what about deadlifts? if you can do these than you can do single leg stuff which requiresa alighter wt whivh may be alright

if not then you have a real problem and squatting is the least of your problems

[bmac_21]

Can you buy those velcro wraps with padding to place around the center of the bar to take off the pain? I personally always use those when doing backsquats.

[DianaB]

try goblet squats (google it). If you can't hold dumbbells, use less weight until you increase your grip/upper body strength. Using velcro on the bar is a crutch. You need to feel that bar and the weight on your upper back if you ever want to squat with heavy weight.

[bmac_21]

...really?

without it, i have a sore upperback.

with it, i have sore legs.

[DianaB]

...really?

without it, i have a sore upperback.

with it, i have sore legs.

The soreness will back off, it's temporary. I'm not sure how using a pad affects whether or not you have sore legs. You may want to try different high/low bar placement until you find the comfortable spot. When you start to really push to your limit, you need to feel that bar. It helps to keep you stable when you can feel the where the wight is resting.

[Christopheel]

...really?

without it, i have a sore upperback.

with it, i have sore legs.

The soreness will back off, it's temporary. I'm not sure how using a pad affects whether or not you have sore legs. You may want to try different high/low bar placement until you find the comfortable spot. When you start to really push to your limit, you need to feel that bar. It helps to keep you stable when you can feel the where the wight is resting.

For the "upper back soreness" don't worry, it pass really fast, and the benefits after are worth it.

[Danj]

Hey Swans05 - I can deadlift. Am doing the ones where you hinge forward from the waist at the moment (Romanian Deadlifts????).

Can you explain what you mean by single leg work? Is that single leg squats using dumbells where you have your back leg raised on a bench and are in a lunge position?

Thanks.

[swanso5]

- they are stiff legged deadlifts but the one's from the floor are better
- single leg work includes split squats, bulgarian split squats, reverse lunges, step ups, single leg deadlifts and variations of those