Welcome to Squat University! Today we’re going to go over a common complaint with those who back squat, elbow pain. This problem occurs due to three reasons:
- Poor Technique
- Mobility Restrictions
- Poor Shoulder External Rotation Strength
Try This Test
Find a wall, and stand with your back to it. Your head and entire back should be in contact with the wall. Your feet should be a ~5 inches from the base.
Next, raise both of your arms to the side in an “L” position (as if you’re making a football goal post with your arms). Without moving your head or lower back from the wall, try to flatten the back of your arms and hands against the wall. Don’t let your lower back pop off the wall!
What did you find?
If you were unable to touch the entire wall with your arms, you just uncovered a weak-link in your body that is possibly contributing to your elbow pain when back squatting.
Now, check out today’s #AskSquatU video where we’ll go in depth into the other causes of elbow pain and a few ways to fix them!
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If you were unable to reach the entire wall with your arms, you may have discovered a weak link in your body that is contributing to your elbow pain when back squatting.
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Elbow pain during squats can be frustrating, especially when it disrupts your routine. Addressing issues like poor technique, mobility restrictions, and shoulder strength can be crucial. The wall test mentioned is a great way to assess your shoulder mobility and ensure you’re maintaining proper form while squatting.
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Dealing with elbow pain during squats? Squat University points out it could be technique, mobility, or shoulder strength. The “wall test” helps identify restrictions. Speaking of challenges, remember trying to conquer every hill in Snow Rider 3D? Just like perfecting your squat form, mastering that game takes practice. Address these squat issues and say goodbye to that nagging elbow pain!
Raise both arms out to the side in an “L” position (as if you were forming a soccer goal with your arms). Without moving your head or lower back away from the wall, try to press the backs of your arms and hands against the wall. Don’t let your lower back bounce off the wall!
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Helpful advice! I’ve had similar issues with elbow discomfort during workouts, and adjusting my grip width really made a difference. On rest days, I like to unwind with fun apps like Bombitup APK a good laugh always helps with recovery.
“Great article — it really opened my eyes to how mobility and technique drive elbow pain during squats. Even while reading this, I was thinking in “ chat gpt português ” terms — translating the tips for my own use in Portuguese made them click even more. Thanks for sharing!”
Great article! I really appreciate how you break down the common causes of elbow pain during squats and provide clear, actionable fixes. The sections on grip adjustments and scapular positioning were especially helpful—they clarified how seemingly unrelated cues can make a big difference. Looking forward to implementing these tips in my next session. Thanks for sharing!
Thanks for the excellent guide—adding that internal cue really helped my form and eliminated the nagging issue I had with elbow discomfort while squatting. Also, that Kleurplaat of joint troubleshooting you sketched out in your mind is exactly how I visualised it.
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