Low bar squat and tendonitis

[snain]

Hi Rip,

I've developed a pretty bad case of tendonitis on both elbows, specifically golfer's elbow, from the low bar squat. It's put my progress back quite a bit -- i've had to lower the weight on the squat and focus on rehab. Also, I've reluctantly switched to a high bar squat and it seems to help. I just simply cannot complete 3 sets of 295x3x5, or anything close to that, without my elbows hurting. When it hurts, it fucks up my entire workout -- I wont be able to press and bench heavy.

http://www.youtube.com/watch?v=n3uBfP5fmB0 -- don't mind what my friend says while taping, he's trying to be funny.

There's a video of me squatting so you'll be able to see the bar position, etc. I dislike high bar squats and would much rather continue squatting the way you teach it, but I feel like I can only do this, and continue training for the long term, by fixing this tendonitis problem.

I watched the video where you demonstrate the correct bar position, and it seems the trainee you used for the demonstration is able to get in to the correct position more easily than me. In the video, you will see me wiggling under the bar before I unrack it. Perhaps this is a flexibility issue?

Thank you for your time,

S

[AceOfSpaids]

read this

Edit: My mistake. Sometimes I read these posts too fast.

[snain]

I've watched this before, which i mentioned in my OP. I think I'm doing everything correctly. Can someone point out any flaws that might be a contributor to my problem?

[Charlie Davies]

Have you seen this one yet? http://www.lift-run-bang.com/2012/06...-hand-and.html

I used to have nice straight wrists but pushed *down* on the bar unintentionally, which hurt my elbows. Trust your delts to hold the bar and keep just enough tension on your hands to keep your wrists straight.

[snain]

This isn't what Rip teaches, but I have experimented with this variation and it has alleviated most, if not all, of the stress on the affected area. But, I still want to continue to squat the way Rip teaches it as I find I'm stronger under the bar that way. Rip teaches a narrow grip, while this guy recommends a wide grip with a tight back. Also, his bar position is much higher than the the position Rip teaches, and it is the same position that I currently use now to work around my injury.

[Nick Klemetson]

Trust your delts to hold the bar and keep just enough tension on your hands to keep your wrists straight.

I concur with this. I focused on this and my elbow pain went away.

[Charlie Davies]

This isn't what Rip teaches, but I have experimented with this variation and it has alleviated most, if not all, of the stress on the affected area. But, I still want to continue to squat the way Rip teaches it as I find I'm stronger under the bar that way. Rip teaches a narrow grip, while this guy recommends a wide grip with a tight back. Also, his bar position is much higher than the the position Rip teaches, and it is the same position that I currently use now to work around my injury.

Rip teaches bar on rear delts, which is what Carter uses in this video. I think the Rip-Carter disagreement is the width of the hands.

I use a wide hand placement for my first warmup set (little finger 1 inch inside the j-hooks), then come in 4 more inches for all subsequent sets. This is maybe a couple inches wider than your grip in the video. SS coaches saw me squat at the seminar and said the grip was OK. I was doing plenty of other things wrong, of course :-)

I'm careful to apply minimal force to the bar with my hands -- I just wrap my two outside fingers around the bar to keep it from rolling. So long as I keep my upper back extended (big chest) the bar is steady as a rock with no slipping, even on my scrawny shoulders. And no more elbow pain.

But I'm not a coach and I'm not strong. Use your best judgement, good luck!

[Str8shutr]

Have you seen this one yet? http://www.lift-run-bang.com/2012/06...-hand-and.html

I used to have nice straight wrists but pushed *down* on the bar unintentionally, which hurt my elbows. Trust your delts to hold the bar and keep just enough tension on your hands to keep your wrists straight.

+1

Check out Jordan's hand position on bar at his website http://thefitcoach.wordpress.com/ (top picture).

Do what you have to do to keep from trying to push down or lift the bar with your arms. Also, Icy Hot is your friend. Use it and you can get through your bench or press.

[Dan3088]

Have you seen this one yet? http://www.lift-run-bang.com/2012/06...-hand-and.html

I used to have nice straight wrists but pushed *down* on the bar unintentionally, which hurt my elbows. Trust your delts to hold the bar and keep just enough tension on your hands to keep your wrists straight.

This video helped me. Iv been pain free for a week and the weight is going in the right direction again. Try widening your grip as the video says and see how that helps.