Why Your Elbows Hurt During Squats: Common Injuries and Mechanical Issues

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

Nurudeen performs squats during a workout

I’ve been lifting for ten years and have personally experienced and overcome elbow pain from performing squats.

In this article:

I’ll explain the causes of this issue and suggest alternative squat exercises you can try.
I’ll also share treatment exercises and a detailed program to fix and prevent elbow problems.

Quick and Helpful Resources for "Squats Elbow Pain"

Treatment Exercises: If you're looking for exercises to fix "elbow pain from squats," check out this post and photos: Elbow Tendonitis Treatment and Relief Exercises. I demonstrate simple exercises using self-myofascial release (SMR), a highly effective method for addressing muscle and tendon pain.
Comprehensive Guide: For a complete guide on elbow pain related to weightlifting, read this article: Elbow Pain: A Helpful Guide for Lifters. It covers the root causes of elbow pain, common injuries, elbow anatomy, exercise mechanics, treatment options, and a detailed FAQ section packed with valuable insights.
Fast Relief Program: For an easy-to-follow video course to fix "elbow pain from squats," consider the TitaniumPhysique program. It’s the fastest way to eliminate and prevent elbow pain. In the program, I teach SMR techniques that provide instant relief. Trusted and used by athletes and bodybuilders, the program boasts a 98% satisfaction rate.

Ready to begin? Yes, I'm ready to heal my elbow .

Injuries That Cause Elbow Pain During Squats

The two primary injuries that can cause elbow pain during squats are golfer's elbow and triceps tendonitis.

These injuries result from restricted (tight or tense) muscles that overstretch, inflame, or place excessive stress on tendons, leading to pain and discomfort during the exercise.

Here is a list of elbow and forearm injuries commonly associated with squats. Based on my experience, I’ve listed these injuries in order of prevalence among athletes and gym-goers.

Follow the links below to learn more about each specific condition.

Golfer's Elbow (pain at the inside part of the elbow): Golfer’s elbow, or medial epicondylitis, involves inflammation and irritation of the forearm flexor tendons. Squats requiring a narrow grip or improper hand positioning on the bar can increase stress at the inside of the elbow, causing pain. Learn more about golfer's elbow.
Triceps Tendonitis (pain at the back part of the elbow): This condition occurs when the tendon connecting the triceps to the elbow becomes irritated due to overuse or excessive pressure. During squats, bending the elbow while dealing with tight triceps can create tension, leading to discomfort at the back of the arm. Learn more about triceps tendonitis.
Tennis Elbow (pain at the outside part of the elbow): Also known as lateral epicondylitis, tennis elbow results from tension and irritation of the tendons on the outer elbow. A wide grip or excessive tension in the forearm extensors during squats can exacerbate this condition. Learn more about tennis elbow.
Brachioradialis Tendonitis (pain at the outside of the elbow, near the forearm and triceps): This condition involves irritation of the brachioradialis tendon, often caused by improper hand positioning. Pain manifests near the outer elbow but is distinct from tennis elbow or triceps tendonitis.
Distal Bicep Tendonitis (pain in the lower biceps near the elbow): Inflammation of the biceps tendon near the elbow may arise during squats when flexing the biceps in front squats or retracting the scapula in back squats. These movements can strain a restricted biceps muscle, leading to discomfort in the lower biceps region. Learn more about distal bicep tendonitis.
Brachialis Tendonitis (pain at the crease of the elbow): This injury affects the brachialis muscle's tendon, located at the front of the elbow. Tight biceps, inadequate warm-ups, or performing squats that involve significant elbow bending can contribute to pain at the elbow crease. Learn more about brachialis tendonitis.

Tip: Early recognition of these injuries and addressing tight or restricted muscles—like the triceps, biceps, and forearms—can help fix and prevent elbow pain during squats.

Ready to get started? Yes, I’m ready to eliminate pain .

Squats Specific-Issues and Elbow Mechanics That Cause Pain

This section explains specific factors related to squats that can contribute to elbow pain.

While the details below highlight unique issues and mechanics, the underlying cause for most individuals remains the same: restricted muscles.

When muscles are pliable and flexible, many of these issues become less significant.

Bar Placement During Back Squats

High Bar Squats: The bar rests on the upper traps, typically requiring a narrower and tighter grip. This position increases tension on the connective tissues at the back of the elbow joint, which can lead to discomfort.
Low Bar Squats: The bar is positioned lower on the back, often requiring a wider grip. This setup can place strain on the inside of the elbows, especially if the biceps or forearm flexors are tight.

Type of Squats Variation

Front Squats: Front squats are generally easier on the elbows because the bar is supported by the shoulders and requires less rearward arm positioning. However, the elbow bend necessary to stabilize the bar can overstretch tight triceps, leading to discomfort.
Landmine Squats: Landmine squats reduce elbow involvement by utilizing a fixed bar path. This variation minimizes strain on the elbow tendons, making it a suitable option for those experiencing elbow pain.

Type of Bar Used

Barbell vs. Safety Squat Bar (SSB): A standard barbell places more strain on the elbows due to the need for a secure grip and retracted scapula positioning. In contrast, the safety squat bar reduces elbow involvement by featuring handles positioned in front, which alleviates tension on the arms.
Cambered Bar Squat: The cambered bar, with its unique design, allows for a more natural arm position, reducing stress on the elbow joint. However, improper grip or bar alignment can still lead to irritation.
Duffalo/Buffalo Bar Squats: These bars feature a slight curve that reduces shoulder and wrist strain, which indirectly lessens tension on the elbows. They are particularly useful for lifters with mobility limitations or previous injuries.

Type of Weights Used

Dumbbell Goblet Squat: Dumbbell goblet squats are an excellent alternative for reducing elbow strain. By holding a dumbbell close to the chest, this exercise eliminates the need to position the arms behind the body, minimizing tension on the elbow tendons. It also promotes a more natural arm alignment during the movement.
Kettlebell Front Squat: Kettlebell front squats involve holding one or two kettlebells at shoulder level, which reduces elbow involvement compared to traditional back squats. The upright posture required in this variation further minimizes stress on the arms and elbows, making it ideal for those with existing elbow discomfort.

Type of Machine Used

Smith Machine: The Smith machine provides a guided bar path, which can reduce the need for arm stabilization during squats. However, improper hand placement or bar alignment can still cause discomfort in the elbows, particularly if the wrists are overextended.
Hack Squat (Machine): Hack squat machines support the weight entirely, removing the need to hold a barbell and greatly minimizing elbow involvement. This makes it a suitable option for those experiencing elbow pain during traditional squats.
Belt Squat: Belt squats shift the load entirely to the hips, bypassing the upper body and elbows. This machine is an excellent alternative for avoiding elbow strain while still targeting the lower body effectively.

Length of Your Arms

The length of your arms plays a significant role in how you position your hands on the bar during squats. Individuals with shorter arms may need to use a narrower grip, which can increase tension on the elbows, while those with longer arms often adopt a wider grip, potentially placing strain on the inner elbow.

Understanding your arm length and adjusting your grip accordingly can help reduce unnecessary stress on the elbow joint.

Uneven Hand Position or Alignment on the Bar

An uneven hand position on the bar during squats can cause one arm to bear more of the load, leading to increased tension and discomfort in the elbow. This imbalance often occurs when the bar isn’t centered on the back or when grip width is inconsistent.

Ensuring proper alignment of both hands and evenly distributing the weight across the bar can help minimize elbow strain.

Degree of Elbow Bend

The degree of elbow bend during squats significantly affects the tension placed on the tendons around the joint. Excessive bending of the elbows, often caused by improper bar placement or tight upper body muscles, can overstretch the triceps and increase pressure on the elbow joint.

Maintaining a moderate elbow bend and focusing on proper bar positioning can help reduce discomfort and avoid unnecessary stress on the elbows.

Overly Extended Wrists

Overly extended wrists during squats occur when the wrists are bent too far backward while holding the bar. This position can transfer excessive pressure to the wrist flexors and the inner elbow tendons, leading to discomfort or irritation.

To minimize this issue, focus on keeping the wrists neutral and aligned with the forearms. Wrist wraps can also provide additional support and help maintain proper alignment during the exercise.

Overstretching of the Triceps

During squats, especially those requiring significant arm involvement like front or back squats, tight or inelastic triceps can be overstretched. This overstretching can lead to discomfort or irritation at the back of the elbow joint.

Ensuring the triceps are properly warmed up and incorporating flexibility exercises can help reduce the risk of discomfort during these movements.

Development of Your Upper Body Muscles

Well-developed upper body muscles, such as large biceps, deltoids, or chest muscles, can impact your ability to perform squats that require a narrow grip or tight arm positioning, such as front squats.

The increased muscle mass may restrict your range of motion, forcing your arms into awkward positions that place stress on the elbows. To mitigate this, adjust your grip width or consider variations that reduce arm involvement, like safety bar or belt squats.

Tip: By improving muscle pliability with SMR exercises, most of these issues resolve themselves. The TitaniumPhysique program can help you achieve pliable muscle.

Ready to get started? Yes, I'm ready to eliminate pain .

Squats Alternative Exercises to Avoid Pain

Any type of 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.

Tip: Use Self-Myofascial Release (SMR). 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.

For a simple-to-follow video course to eliminate elbow pain, check out the TitaniumPhysique program.

Ready to take the next step? Yes, I’m ready to eliminate pain .

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