starting strength gym
Results 1 to 8 of 8

Thread: Sore Delts After the Squat

  1. #1
    Join Date
    Apr 2023
    Posts
    23

    Default Sore Delts After the Squat

    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    • starting strength seminar october 2024
    Hi,
    On NLP for about 4 months, took three weeks off for a camping trip. regret the hiatus) NLP was going fine, went to a squat camp which was helpful for technique.
    Came back from the trip and restarted NLP. Suddenly, when I squat, I finish with very sore delts and into my triceps. Working on getting my grip closer and elbows down. After about 2 weeks of this struggle, I feel like I have the squat yips. The bar is rolling on my back, my arms are dead, and I can't get it back together.
    Video below. Any tips or cues would be appreciated. Thanks for all you all do!
    36yo 6'1" BW 235Ib

    September 28, 2023 - YouTube

  2. #2
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,864

    Default

    These squats are all a bit high. Chalk your shirt, narrow your grip, lower your elbows, and rebound out of good depth.

  3. #3
    Join Date
    Sep 2008
    Posts
    1,040

    Default

    Quote Originally Posted by Mark Rippetoe View Post
    These squats are all a bit high.
    The last one was, but the rest hit depth. Pretty much looks exactly like the cover of the blue book.

  4. #4
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,864

    Default

    Oh, okay. Got it.

  5. #5
    Join Date
    Apr 2021
    Posts
    94

    Default

    As someone who has found every conceivable way to squat wrongly, I have some experience with bar rolling. In my case, my plates usually rolled substantially forward at the bottom of my lift and then backwards at the top, and the normal marks on my scapula from the barbell would become more abrasion-like after a while.

    Self-diagnosing (complete amateur, here) always pointed back to a soft thoracic spine. I'm also pretty sure this can also send the elbows up and probably lots of other bad things, too.

    Might be worth it to check yourself during warmups to make sure you're good and hard before unracking. Also keep your spine rigid, too.

  6. #6
    Join Date
    Sep 2008
    Posts
    1,040

    Default

    They do, watch it again. I'm not being a dick. I also want to give the kid credit for his back angle and grinding through the reps. Knees sliding a bit on the bottom. TUBOW may be useful here as well though.

  7. #7
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    53,864

    Default

    Quote Originally Posted by oface View Post
    As someone who has found every conceivable way to squat wrongly, I have some experience with bar rolling. In my case, my plates usually rolled substantially forward at the bottom of my lift and then backwards at the top, and the normal marks on my scapula from the barbell would become more abrasion-like after a while.
    A badly-bent bar can be useful in this situation.

  8. #8
    Join Date
    Apr 2023
    Posts
    23

    Default

    starting strength coach development program
    Worked on the elbows and grip.
    Definitely looks and feels like it's improving.
    October 3, 2023 - YouTube
    After the 1st one I start to lift my head on the way up and the bar started to creep up my back. Something new to work on.
    Thanks Rip for the help!

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •