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Squats are making my arms feel numb ??
- Thread starter BigKevo
- Start date
I experienced something similar once, the weight had caused an issue with a vetabrae at the base of my neck/top of my back right where the bar goes for squats. A visit to the chiro fixed it. I use a bar pad or towell now to spread the weight across that part of my back. Not so much pressure right on top of a vertabrae as before. Works wonders.
nunya.bizness
New Member
You could also try low bar squatting. I hold the bar around my scapula, and wedge it in there tight. I found high squats hurt the back of my neck too much. I get a much tighter upper body when wedging it low as well.
shackleford
Banned
I was going to start a thread asking about this, but i'll just revive this ten year old thread instead.
Low rep squats are no problem. But when I go for higher reps, my arms go numb, like theyre asleep. Its distracting and I'm worried I'll drop the bar. When I rerack, its like my arms just fall down and need a moment to recouperate. Its weird.
I'm not sure if this is an issue with shoulder mobility, bar placement, or something else. Any one else experience this or have suggestions?
Thanks!
Low rep squats are no problem. But when I go for higher reps, my arms go numb, like theyre asleep. Its distracting and I'm worried I'll drop the bar. When I rerack, its like my arms just fall down and need a moment to recouperate. Its weird.
I'm not sure if this is an issue with shoulder mobility, bar placement, or something else. Any one else experience this or have suggestions?
Thanks!
Type-IIx
Member
I've had something similar and figured it out, and it was not anything spine related thankfully. While it's possible, I think it's less likely than elbow, wrist, or shoulder tightness.
If you were to do a front squat, are you ABLE to do reps with the bar racked on your delts and keep the elbows up with wrists under the bar comfortably? Or do you have to cross your arms to front squat? If not, what is tight and prevents it?
believe it’s from restricted blood flow from arms being overhead and tight into the body.
shackleford
Banned
Honestly, I never really front squat (shame on me). But I will try it and report back.
I suspected maybe it was lack of blood flow too, but i'm not sure how to correct the cause.
You can’t really. You can take your arms off the bar and grip the plates/get better mobility/only loosely grip the bar with a few fingers and see if it helps.
shackleford
Banned
thanks for the reply. i'll work on mobility. also, i have a ssb that works well, but i just didnt want to pussy out. also i'll be trying the front squat and see what insight @Type-IIx has.
Test_Subject
New Member
Shaaaaaaaaame!
How tightly are you packing your elbows and how close are your hands on the bar when you squat?
I have a hunch that may be the problem.
Jestopherson
Member
Likely an Impinged nerve. I squat low bar and pull my arms as tight to me as I can for bracing. Occasionally it'll cause numbness in my arms.
The closer your grip the more impingement you create, you can widen your grip and bar position to see if it helps. Sounds like @Test_Subject and I have the same idea
The closer your grip the more impingement you create, you can widen your grip and bar position to see if it helps. Sounds like @Test_Subject and I have the same idea
shackleford
Banned
I actually put my hands as wide as possible, against the collar. I've always found it somewhat difficult to get into the position, but I can force into it. I focus on lifting my chest and elbows to essentially lock it in place on my back, if that makes sense.
edit, yes i feel the shame lol. i should really start doing front squats. how do you program them in? do you back squat until you stall and then swap in the front squat? i got lazy the past couple months but now picking back up my greyskull inspired strength program. my goals and building my strength, and increasing my conditioning. btw that 13 down sucks so bad lol.
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Jestopherson
Member
Hmm have you tried a closer grip? Are you a high bar or low bar squatter?
shackleford
Banned
i'll try bringing the grip in closer tomorrow, as well as trying the front squat. I was doing low bar, but moved the bar higher in an attempt to fix the issue, no luck.
Jestopherson
Member
Definitely not implying you don't know what you're doing, just curious if you do any sort of shoulder mobility/chest stretching prior to squatting? Anterior tightness can have significant impact when loading your posterior chain. I've found warming up my shoulders and stretching my chest does wonders
shackleford
Banned
I probably dont know what i am doing lol. I just learn as i go. Thats why im here at meso.
I just do lighter reps of whatever exercise im doing to warm up. I'm going to have to look into mobility/stretching, see what I can find. This may be a problem i've created myself. If you have any resources or recommended reading on the topic, i'd be very grateful.
Possibly the problem. Definitely work on mobility to fix the issue overall, but you want your elbows moreso under the bar.
Good drill for the mobility part is to stand with back against a wall and make L shapes with your arms beside you, triceps/biceps parallel to wall and forearms perpendicular...retract your scapula and push your arms back into the wall. Hold for a three count and do twenty. You can do this everyday, once your mobility improves you can drop down to maybe once or twice a week... Guys with "advanced stature" will need to do it more often.
You do want a big chest... But, it might be a better cue for you to think of pushing your back into the bar instead.
shackleford
Banned
Thank you for the reply.
To clarify on the exercise:
my back is against the wall,
upper arms against the wall too but out at 90 degrees away from body,
the forearms are pointed away from the wall, parallel to the floor? or am i supposed to try to keep them touching the wall?
And then i pull my shoulder blades together and drive my elbows into the wall
I'll try keeping my elbows lower and focus on pushing my back into the bar as you said. I've found that different cues make a huge difference in how i actually perform something. I really think its how each individual interprets the cue.
Jestopherson
Member
For warming up I take bands for resistance and do straight arm scapular retractions for a few sets to warm up my back. Then I'll do shoulder rotations while still holding the band in both hands for resistance. It helps get my shoulders a bit warmer up. After that I make my arm into an L and brace my forearm against the rack. Starting high I work down stretching out my chest.
What @Eman suggested is also a great mobility exercise. It helps with shoulder mobility and posture. If I remember correctly you want a flat back against the wall as it'll allow greater ROM and keep your thumbs pointed in
*edit.
I think we're suggesting similar but different exercises. Mine starts with forearms parallel to the floor but ends with them perpendicular to it and pressed against the wall. Palms facing forward and thumbs pointed inwards
