Why you’re getting elbow pain during squats and how to fix it
Elbow pain during the back squats?
It may sound odd but it is more common than you think. If it pops up during your squat and is not properly managed, that elbow pain may linger around for a while(1). There are several reasons why that might
1.) The bar is too low on your back and/or moving during reps
It is vital to pay attention to where the barbell lays on your back when squatting. Two variations include the high bar squat, where the barbell rests on the upper traps and the low bar squat, where the barbell rests on the shelf created by one’s rear delts - a nice “meat shelf” that is formed by the muscle groups when your upper back is squeezed tight in the right position(see below of Olympic Weightlifter Lu Xiaojun).
Photo credit: Rob Macklem 2013
If the barbell starts out of position or even rolls out of position, your arms will be forced to work overtime to maintain proper form. For example, if the bar is too low on your back during a low bar squat, the barbell will not remain stable during the lift. To compensate for this, your arms will need to “carry” the weight, which requires more mobility than what a typical person has available - specifically when limited in shoulder external rotation.
Photo credit: https://www.flexibilityrx.com/
Adjusting the bar so that it is stable and in an optimal position may remove the aggravating elbow pain that one feels during the squat due to mobility restrictions.
2.) The upper back loses position before or during reps
Upper back tension is one of the foundations for a great squat. If your upper back is holding a suboptimal position - rounding of the upper back - during squats, other parts of the body will need to compensate during your reps, which is especially true as the weight gets heavier.
To avoid this, focus on your setup and fight to maintain a tight back throughout all phases of the squat.
To find a solid position:
Find a secure grip on the bar and push back and up into the bar as if you’re trying to pull the bar apart - think of a lat pulldown bar shape.
You should feel your lats and upper back engage and become tight to secure the bar in its place.
Once you feel this position, unrack the bar and perform your walkout.
Keep the tension throughout the descent and push your upper back - not your arms - into the bar during the ascent to hold the position until you are standing back up.
If you do this right, your squat will feel stronger and your upper back will maintain its position the ENTIRE time.
3.) The shoulders, elbows, and/or wrists are in suboptimal positions
You can view these issues as one central problem of keeping your arms out of the squat. The arms hold the barbell in place during the squat. However, they should not be responsible for holding any significant amount of weight during the setup or reps.
If your shoulders and elbows are out of position - elbows excessively high and shoulders extended - they are likely holding more weight and more tension than necessary.
Photo credit: https://stronglifts.com/squat/
If your wrists are excessively bent in either direction - more of an issue with your thumbs around the bar for squat grip - this will also place more strain on the elbows to hold the bar in place. Keeping your arms out of the squat boils down to a strong upper back position and a comfortable grip.
We like to suggest altering your grip width to see how it affects your positioning. Many times widening your grip will take a significant amount of pressure off your elbows. BUT, try moving your grip both in and out to find the position that feels most comfortable for you.
Now, you may notice that the third issue is connected to the second issue, and the second issue can be affected by the first. This is very common - these issues can occur in isolation, but are more commonly occurring together due to one MAIN root cause.
If you start with the bar in the correct position, keep a tight upper back, and keep your arms out of the movement, a lot of minor issues are taken care of and your elbows will begin to feel better overtime!
Bonus tip: You can also load the elbows directly to build up their strength and capacity. Things like bicep curls, tricep extension exercises, and direct forearm exercises can be great ways to do this while also allowing you to maintain your training goals.
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Citations:
Smidt N, Lewis M, van der Windt DA, Hay EM, Bouter LM, Croft P. Lateral epicondylitis in general practice: course and prognostic indicators of outcome. J Rheumatol. 2006;33:2053-2059.