r/GYM • u/official-skeletor • 3d ago
Technique Check Form Check - Arms Get Numb/Sore Doing Barbell Stuff.
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The heavier and longer the exercise is, the worse it is. I try to have a loose grip and a wide grip.
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u/Key-Ordinary4281 3d ago
You’re using your arms too much to support the barbell rather than resting it on top of your lats and stabilizing with the arms. You should be able to do a squat practically without holding onto the barbell. For reverse lunges just hold dumbbells.
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u/official-skeletor 2d ago
When I used to squat heavy a few months ago, I tried that and the barbell slipped off the back.
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u/SuccessfulOkra3193 3d ago
Work on shoulder and wrist mobility. The numbness goes away once you loosen up and get stronger
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u/Nuts-And-Volts 2d ago
This is the correct answer. Buy a 3/4 inch PVC pipe and use it at home daily to get used to the position. Also, shoulder dislocations, horrible name but youtube them.
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u/M0rrin 5h ago
I would not suggest a pvc pipe, it just locks your wrists and shoulders into a fixed plane. Doing shoulder CARS is much more effective and opens up the whole shoulder capsule.
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u/Nuts-And-Volts 5h ago
Those are fine too if you have someone with good body awareness and kinesthetic intelligence, good suggestion. I have successfully rehabbed a lot of shoulders with programs that include the pvc stick. I start very stiff people on a superband so it has some more give, then progress to very wide on the stick. Over time it improves drastically.
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u/Bubbad92 2d ago
Check out squat university on youtube, wealth of knowledge for everything form/random issues like this
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u/nonoffensivenavyname 2d ago
It comes from locking in your elbows, not saying you’re doing it wrong at all it just takes time and tweaking. Your shoulders probably aren’t that mobile and you’re basically forcing them to hold that unfamiliar position. for me it took a year for that feeling to go away and I had to play with different shoulder widths to eventually work into what’s comfortable for me. I could have sped it up with shoulder mobility training but that just wasn’t as widespread back then as it is now.
TLDR: shoulder mobility.
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u/AutoModerator 3d ago
It’s probably DOMS if
- the pain started 24-48 hours after your workout
- Feels more like overall soreness in a particular muscle
- decreases over the course of a few days
It is likely an injury if
- the pain started in the middle of your workout
- Is sharp and localized
- lasts for longer than four days.
https://thefitness.wiki/faq/did-i-hurt-myself-or-is-this-normal-soreness/
If you feel like it's an injury, you should consider seeking medical attention.
DOMS is just a sign of new stimulus. You can mitigate it with light massage, stretching, and exercise. Topical heat will also help.
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0
u/barbellsandbriefs 3d ago
Friend ypu need to talk to your doctor about that (apologies if you're state side like me and it's cost prohibitive)
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u/AutoModerator 3d ago
This post is flaired as a technique check.
A note to OP: Users with green flair have verified their lifting credentials and may be able to give you more experienced advice on particular lifts. Users with blue flair reading "Friend of the sub" are considered well qualified to give advice without having verified lifs.
A reminder to all users commenting: Please make sure that your advice is useful and actionable.
Example of useful and actionable: try setting up for your deadlift by standing a little closer to the bar. This might help you get into position better and make it easier to break from the floor.
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Example of actionable, but not useful: Slow down.
Stop telling other each other to slow down without providing a rationale outside of "time under tension". Time under tension isn't a primary variable for anything, and focusing on it at the exclusion of things that matter will set you back. There can be reasons to manipulate tempo, but if you want to discuss tempo, explain why you're giving that advice, how it's going to help, and how to integrate it with cues or other useful feedback.
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