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squating on a machine / sore shoulders

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d666
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2005/07/21 08:46:54 (permalink)

squating on a machine / sore shoulders

At my gym most squating is done on a +++++ machine, I forgot the name but it is a pretty standard thing with bench and olympic wieghts etc. Recently I have been upping my weight but the damn bar is a real pain on my neck and shoulders when squating. I use the sponge foamy thing in the middle with a towel to rest on the base of my neck and across my shoulders but I still get more pain on my neck than in my legs........

Am I missing something with technique here ?
#1

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    Fitsense Sports
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    RE: squating on a machine / sore shoulders 2005/07/21 08:57:57 (permalink)
    Hi,

    I would make sure that you resting the bar in the right position - it should ideally rest on the traps so you get a nice bit of padding and shouldn't touch the base of the neck at all. The more developed your traps are, the more comfortable it will be so perhaps start a few trap exercises
    #2
    Knighty
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    RE: squating on a machine / sore shoulders 2005/07/23 08:17:46 (permalink)
    I wouldn't recommend squatting on a smith machine at all

    to answer your question I would focus on really pushing your traps together and hold the bar with your elbows pointing down and relatively close to your body, not spread out across the bar

    Also make sure you gulp a big belly full of air and really tighten your core

    #3
    d666
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    RE: squating on a machine / sore shoulders 2005/07/23 08:40:12 (permalink)
    At my gym the only option to squat heavy ( 50kg+) is on the smith machine......

    Whay wouldnt you reccommend using a smith ? I have heard that said before but do not know why.......
    #4
    jack hammer
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    RE: squating on a machine / sore shoulders 2005/07/23 08:45:26 (permalink)
    Whay wouldnt you reccommend using a smith ? I have heard that said before but do not know why.......

    Because it does not allow you a natural range of motion.

    Let it sink.... I can swim.
    #5
    d666
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    RE: squating on a machine / sore shoulders 2005/07/23 08:48:50 (permalink)
    True, but I guess for a relative beginner and someone who is weak in the leg and does not have a training partner or friend to spot with it provides an element of safety.... doing those last reps if I ever hit the wall i can just flip it forward back onto the rack.
    #6
    ketts
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    RE: squating on a machine / sore shoulders 2005/07/26 13:22:32 (permalink)
    Nothing wrong with training on a Smith machine . Done it for yrs never had a problem in fact it helps with confidence in increasing your poundage knowing if there is no help around you can easily place the bar back
    #7
    wiffers
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    RE: squating on a machine / sore shoulders 2005/07/26 14:47:34 (permalink)
    I'm find it OK. Squatting 3x6 at 170kg on the smith ... good technique and rising, really feel it, and back OK.

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #8
    Gunit
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    RE: squating on a machine / sore shoulders 2005/07/26 15:08:53 (permalink)
    i hope its okay as well, i use a smith and have done for ages, i train on my own so feel this is the only option as i wouldnt feel comfortable pushing myself without some form of security there
    I definately wouldnt want to push the poundages free

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #9
    sootybaby
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    RE: squating on a machine / sore shoulders 2005/07/26 15:44:48 (permalink)
    I use a smith machine. Without a rack I can't really see another option. The one thing that you can do is assume positions which you cannot do free squatting, and this is a bad thing.

    You can get into unbalanced positions which will stress the back etc. which if you were to attempt on a free lift you would more than likely topple over. The only remedy is to try to go free once in a while (with a lesser weight) to reinforce proper form which you can then carry over to the smith.

    Although why the gym didn't get a power rack over the smith I'll never know, it's not as if any of the lycra clad gym bunnies would use either piece of apparatus anyway.
    #10
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