LB squat and bicep/ elbow pain-OUCH!

[bikemanbrent]

I've been low bar squatting for about 1 1/2 years now and I have been experiencing a lot of pain in the last few months in my biceps tendons where it attaches at the forearm and in my elbows at the funny bone spot-( sorry for my terrible anatomical description) when using anything over 275 to my working weight which is 325.
I've tried varying my grip width and moving the bar up a smidge but the discomfort continues. The pain occurs between sets and after the workout. The onset is gradual after a set ,it takes about 30 seconds to be noticed and then ramps up over the next 5min of rest to where it really gets quite hard to tolerate. I've resorted to taking NSAIDS before a workout to make it tolerable enough to get through a 3X5.
Between workouts it is easy to aggravate the area by doing basic around the house chores like raking leaves or shovelling snow. I am seriously considering dropping the low bar technique and going back to high bar unless I can find a fix.
Any suggestions?

[Adam Franklin]

Can we see your squat?

From your post, it sounds like elbow tendonitis caused by either the hands bearing some of the load of the bar, or by cranking the elbows up behind you. If this is the case, you need to fix your technique first (so the tendoinitis doesn't recur), then you can treat your tendoinitis. Even when you do fix your low bar technique, you may want to temporary switch to high bar of front squats to take stress off of the elbow.

Unfortuanly, elbow tendonitis is an FAQ on this forum, so quick search will show several ways to address the tendonitis.

The Elbow Problem | Jordan Feigenbaum

[bikemanbrent]

I'll do a fresh vid tomorrow to share with you.
I have watched this vid by rip in the past....The Squat - Bar Position
and thought I was doing it right but I must be intercepting weight on my arms even though my hand position
is as rip recommends ,wrists straight and elbows up.
Thanks for your interest prompt response!

[Adam Franklin]

In the vid you linked, look at the 8:13 mark in the video. His elbow position may be "cranked up" high enough to cause elbow pain. This is an older vid, and many coaches now cue the lifter to pull the elbows to there lats, in order to move the humerus more in line with the torso angle.

Here's a more recent video from Rip on squat grip.

[bikemanbrent]

It took me until yesterday to get a video but better late than never.
I modified my form with regard to bar position and it has helped tremendously with my bicep and elbow pain.I have residual inflammation but it was not aggravated by these sets.
I think form creep allowed me to let the bar work it's way down my a back an inch which put some of the load on my hands and elbows. i don't have rear view bar placement shot though...oh well I think the problem has
been solved.


https://www.icloud.com/attachment/?u...OV&sz=59963858

[bikemanbrent]

this helped,thanks for you support and interest Adam.

[Greg Ruhl]

I sit at a desk and have chronically tight shoulders. I've hurt my elbows a few times (too tight / incorrect grip) and low bar with bent wrists + light wrist wraps or high bar for ~ 2-3 weeks has helped it heal up. Cambered bars are also an option if you have access to them.