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Squats Really Hurt my Traps

Thatguy0101

New member
It's really annoying me now. I can't squat as the pain is really uncomfortable with the bar resting on my traps. Even with a cushion thing on the bar it still hurts. My traps are big and well developed, probably the best developed muscle on my body so they not weak but it hurts with the bars resting on them. What can I do?
 
How much weight are you using?
 
Tried using a very low weight. 25KG each side just so I can get the form right before doing any heavy stuff.. Only just started trying squats, usually stick to deadlifts but want to add squats, but just 25KG each side hurt a fair bit even though it felt light as a feather.

EDIT: And in reply to other post, it's my traps that hurt, shoulders feel fine.
 
Thatguy0101 said:
It's really annoying me now. I can't squat as the pain is really uncomfortable with the bar resting on my traps. Even with a cushion thing on the bar it still hurts. My traps are big and well developed, probably the best developed muscle on my body so they not weak but it hurts with the bars resting on them. What can I do?
Click to expand...
Switch to low bar squatting! Bar is resting mid scapula
 
For high bar squats, I find the traps are most comfortable when my hads are as close as possible (pinky/ring finger on inside ring) so that everything's flexed up.
 
I rest the bar just below my traps works for me, also it used to hurt but those muscles are now conditioned doesnt hurt no more, your not lifting the weight with your traps, just resting the weight their aint gonna hurt anything unless your pushing the bar on one of your vertibraes or something, just push through, your pain should be temporary
 
Just tough it out for a bit, you will get used to it!

Not a bad idea to make sure your form is solid, but that is likely not the cause of the pain unless you have the bar all the up at the base of your neck. I've helped many people start squatting, and all complained for the first few sessions. Hell I had to walk away from the weights for a couple months and 135 was a bit painful when I first came back, and I was squatting over twice that in the fall with zero discomfort.

Just tough it out
 
Make sure your upper back is tight. Scaps pinched together, lats locked down, hands close to your shoulders, and elbows pulled under the bar. You say you have the shelf, make the shelf solid and you'll be fine. Just keep working it.
 
Despite the tampon being a ridiculous suggestion in the first place, OP said he already tried it.
 
I didn't read back to see if someone suggested it, but grow bigger traps. And squat more often. I squat so often I have callouses on my back from the bar.
 
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