So I have recently tried to get back in to lifting. This has always been a struggle for me. I'm now 40 and have never been able to put on much muscle mass. So I went with Stronglifts 5x5. Everything was going ok untill the weight started getting a little heavier and I started getting really bad pain in my elbows and shoulders. I've squatted enough in the past and this had never been an issue before. I tried taking a week off and I even got some compression sleeves. Neither worked. The pain was so bad today I couldn't finish. I have felt this sort of pain before when doing random things where I'm applying awkward force with my arms.

Any thoughts would be great. Also, if I cannot squat because of this what would be an alternative? Thanks

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possible solutions:

- wider grip
- thumbless grip
- thumbless + wider
- if low bar squatting, try high bar which will make it easier to reach the bar without hyperextending your shoulders

Agree w/ Renton.

Also consider posting some vids. Maybe something obvious will be noticed.

I used to get something similar, and I think it was mostly due to the bar kind of rolling a bit down off my traps towards the end of my heavy sets. Focusing on maintaining that bar position helped.

If you have a home gym and can afford it, I would get a safety squat bar. If not, try what Renton suggested, switching to high bar and/or adjusting grip

I have a thumbless grip already. I've been digging around and am now wondering if my grip is actually too wide. I don't remember where my grip was before but the explanations I've seen make sense.

I'll look into the high bar squat. I've never actually done those. Appreciate the response.

I'll try and post a video. I need to get it onto youtube.

Never heard of a safety squat bar. I'll take a look. Thanks.

I'll get a vid up and post it. I'm wondering if I'm having the same issue. I was watching a video talking about this issue and the guy was saying if your grip is too wide then you are holding it up using moment which puts the weight on your arms instead of compression putting the weight on your back.

Ok, finally go a vid up. This is the 5th set of 190lbs

https://youtu.be/GNth-XftLOs

Any advise on anything would be appreciated

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I'm not seeing anything super egregious here. I'd make some minor changes to your setup:

- Think about getting your elbows down and in toward your body.

- Pack your neck (like you're giving yourself a double chin) and get your upper back tighter and more upright. This will have the effect of bringing your elbows down and in, it kind of goes hand in hand with the above and is imo the biggest chance of solving your problem.

- Just try to consciously not create a bunch of force with your arms during tough reps. This is kind of like how some people think they're doing the valsalva maneuver but they're just blowing air into their cheeks until they pass out. Then they learn that they can do valsalva with their mouth hanging open and all that redfaced business was just energy directed at the wrong place.

- Potentially try putting the bar about a half an inch higher on your back if trying the above doesn't help.

Strongly agree with the last, and mildly disagree with the first. The good news is that once you find the sweet spot for the bar, everything should improve drastically. As it is, the lack of good support makes you lean over, hunch your upper back, and all sorts of bad things.

I hate to recommend reducing the weight, but I think it would be a good idea to go easier for a few weeks while drilling in good bar placement and posture.

Your bar path is really bad, especially on later reps.

Does the bar feel like its resting on your rear delts? Looks like it could be a bit low.

Thanks for the tips, I will definitely try all of these.

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Thanks I will definitely try this. And I'm switching things up and going to cut for now until my joints heal. And then when I come back I'm going to drop weight and get my form better.

Hopefully following the advise here will fix my bar path. I know I need to get my form dialed in if I want to get to real heavy weights. Appreciate the help

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Yeah, this seems to be a theme. That's the first thing I'm going to fix. Thanks

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I remember this video being useful in the past: http://www.lift-run-bang.com/2012/06...d-and.html?m=1

Thanks, I'll take a look

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Yeah, bar is too low. Also elbows too far back/up

I had a very similar problem (and still get it occasional when I'm not paying attention). My upper arms would hurt so much I felt like I'd need to take a week off.