Quick Answer to Your Questions
Can squats cause elbow pain?
Yes, squats can cause elbow pain—but the exercise itself is rarely the true problem.
Why do my elbow hurt during squats?
In most cases, elbow pain during squats shows up because the bend in the elbow created by the bar position places excessive tension on the arms, especially when the muscles involved are already stiff or lacking proper pliability. This makes the elbows less able to tolerate stress while supporting the bar.
Why pain persists: With squats, this type of pain is rarely just about the elbow itself. It often comes from how bar positioning and upper-body tension overexert the arms, how restricted muscles and irritated tendons handle stress while supporting the bar, and compensation patterns that develop over time.
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Our step-by-step program is designed to help you eliminate elbow pain from lifting.
Squats Mechanics That Can Contribute to Elbow Pain
I’ve been lifting for over 10 years and have personally experienced—and resolved—elbow pain from squats.
The squat mechanics and factors below are important to understand because they contribute to pain, but they are not the root cause of this issue.
This article explains the real cause.
Bar Placement During Back Squats
Bar placement directly influences arm position, elbow bend, and tendon tension.
High Bar Squats:
The bar rests on the upper traps and typically requires a narrower, tighter grip. This setup can increase tension on the connective tissues at the back of the elbow joint, leading to discomfort.
Low Bar Squats:
The bar sits lower on the back and often requires a wider grip. This position can place additional strain on the inner elbow, especially if the biceps or forearm flexors are tight.
Squat Variations and Elbow Involvement
Different squat variations change how much the elbows and arms are involved.
Front Squats:
Generally easier on the elbows because the bar is supported by the shoulders rather than the arms being pulled behind the body. However, the elbow bend required to stabilize the bar can overstretch tight triceps, causing discomfort.
Landmine Squats:
Utilize a fixed bar path and significantly reduce elbow involvement, making them a suitable option for individuals experiencing elbow pain.
Bar Type and Upper Body Stress
The type of bar used affects wrist alignment, shoulder position, and elbow loading.
Standard Barbell:
Requires a firm grip and retracted scapula positioning, which can increase strain on the elbows.
Safety Squat Bar (SSB):
Features front-facing handles that reduce the need for aggressive arm positioning, significantly decreasing elbow tension.
Cambered Bar:
Allows for a more natural arm position, reducing stress on the elbow joint when properly aligned.
Duffalo / Buffalo Bar:
The curved design reduces shoulder and wrist strain, which indirectly lowers tension on the elbows. These bars are especially helpful for lifters with mobility limitations.
Weight Type and Load Placement
Alternative loading methods can reduce or eliminate elbow stress during squats.
Dumbbell Goblet Squat:
Holding the weight close to the chest removes the need for rearward arm positioning and minimizes tension on the elbow tendons.
Kettlebell Front Squat:
Holding one or two kettlebells at shoulder level promotes an upright posture and reduces elbow involvement compared to back squats.
Machine-Based Squat Options
Machines alter stabilization demands and can significantly reduce elbow strain.
Smith Machine:
Provides a guided bar path, reducing stabilization demands. However, improper wrist or hand positioning can still cause elbow discomfort.
Hack Squat Machine:
Fully supports the load and removes the need to hold a barbell, greatly minimizing elbow involvement.
Belt Squat:
Transfers load entirely to the hips and lower body, bypassing the upper body and elbows altogether.
Arm Length and Grip Requirements
Arm length influences grip width and elbow loading.
Shorter Arms:
Often require a narrower grip, which can increase elbow tension.
Longer Arms:
Typically allow for a wider grip, which may increase strain on the inner elbow.
Adjusting grip width based on arm length helps reduce unnecessary elbow stress.
Hand Alignment and Bar Symmetry
Uneven hand placement alters force distribution.
Uneven Grip or Bar Centering:
Causes one arm to bear more load, increasing tension on the elbow.
Proper Alignment:
Even hand spacing and a centered bar help distribute load evenly and reduce irritation risk.
Elbow Bend and Positioning
Elbow angle plays a key role in tendon stress.
Excessive Elbow Bend:
Often caused by improper bar placement or tight upper body muscles, leading to triceps overstretching and joint pressure.
Controlled Elbow Bend:
Maintaining a moderate, natural bend reduces unnecessary tendon tension.
Wrist Position and Alignment
Wrist mechanics directly influence elbow loading.
Overly Extended Wrists:
Transfer stress to the wrist flexors and inner elbow tendons, increasing discomfort.
Neutral Wrist Position:
Keeps force aligned through the forearms and elbows, reducing irritation. Wrist wraps may assist with alignment when needed.
Triceps Flexibility and Elbow Tension
Triceps mobility affects elbow comfort during squats.
Overstretching of the Triceps:
Tight or inelastic triceps can be overstretched during squats that require significant arm positioning, causing discomfort at the back of the elbow.
Proper Warm-Up:
Preparing the triceps and surrounding muscles helps reduce irritation risk.
Upper Body Muscle Development
Upper body size can influence squat mechanics.
Well-Developed Biceps, Chest, or Deltoids:
Increased muscle mass can restrict arm positioning, forcing awkward elbow angles during narrow-grip or front squat variations.
Adjustment Strategies:
Modifying grip width or using bars and machines that reduce arm involvement can help minimize elbow stress.
Alternative Exercises to Avoid Pain During Squat Workouts
Any squat that does not involve placing a bar on your shoulders is better for avoiding elbow pain, as it removes the "bending of the elbow" element from the squat movement.
These alternatives focus on maintaining lower body engagement while minimizing stress on the elbows.
You can find instructions of the exercises below on the JEFIT exercise library.
- Overhead Squat: While challenging for shoulder mobility, overhead squats keep the elbows extended, reducing tension on the elbow tendons compared to traditional back squats.
- Trap Bar Squat (Hex Bar Squat): This variation eliminates the need for a barbell on the back, as the trap bar is held at the sides. It removes arm and elbow involvement, making it a great option for those experiencing elbow pain.
- Goblet Squats: By holding a dumbbell close to the chest, goblet squats keep the elbows in a neutral position, reducing strain and providing an effective lower body workout.
- Belt Squats: Belt squats completely bypass the arms by placing the load on the hips. This machine-based option is ideal for reducing elbow stress while targeting the legs.
- Dumbbell Bulgarian Split Squat: Holding dumbbells at your sides during Bulgarian split squats eliminates elbow bending and reduces pressure on the arms.
- Leg Press: A leg press machine offers a seated alternative to squats, removing elbow involvement entirely while providing a controlled range of motion for lower body training.
- Lunges: Dumbbell lunges, where weights are held at the sides, are an effective alternative for working the legs without stressing the elbows.
- Weighted Step-Ups: Step-ups with dumbbells held at the sides engage the lower body while keeping the elbows neutral and stress-free.
- Medicine Ball Squats: Holding a medicine ball at chest level during squats reduces elbow involvement and provides a balanced, low-impact alternative.
Additional Tips to Avoid Pain
Stretching the triceps between sets helps improve flexibility and reduce tension in the elbow. Visit this ACE Fitness article for demonstration of the overhead tricep stretch.
- Perform elbow SMR exercises the night before your squat sessions. SMR relaxes tight muscles, such as the triceps and forearms, preventing and counteracting elbow injuries caused by restricted movement during squats.
- Visit this article: Elbow pain from lifting — for a complete lifter's guide (including FAQs).
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