Barbell Newbie - why does it hurt?

A

andreasue

Cathlete
After a year of working out with Cathe using only dumbells, and in an attempt to get more serious about weight lifting, I finally broke down and bought my first barbell set...100 lbs with a 10 lb. bar. I also bought a bar pad and some cute, little weight gloves.

I used my new barbell for the first time this morning with Power Hour because I'm very familiar with that routine (but only with dumbells). I could squat 30lbs with dumbells so I thought..."what the heck, I'll try 40 with my barbell". That was a mistake. I had to call my husband to help me get the barbell off my back...oh, the humiliation x(

Why was this so hard for me? The bar killed my shoulders and elbows when it was on my back (and then I couldn't get it up and over my head again). Is that normal?

I found that I had to go a little lighter with the barbell on all of the exercises. Does the barbell require different muscles than dumbells?

I had always thought dumbells were more difficult than barbells (so I actually expected the exercises to be a bit easier - not more difficult - HA!)

I guess I'm looking for some reassurance that this is normal...I'm worried about how uncomfortable the bar was on my shoulders (and elbows)even with a pad - Is that wierd?
 
<<Why was this so hard for me? The bar killed my shoulders and elbows when it was on my back (and then I couldn't get it up and over my head again). Is that normal?>>

I would try improving your flexibility in the shoulders and chest area and see if this helps with the shoulder/elbow pain. Here's a YouTube video of one that I like (the woman in the vid is very flexible):

http://www.youtube.com/watch?v=Trusd9erNhU&feature=related

The barbell restricts your movement in some exercises where the dumbbells don't. That's why it feels harder.
 
> I could squat 30lbs with dumbells so I
>thought..."what the heck, I'll try 40 with my barbell". That
>was a mistake.

Don't forget to take in consideration the weight of the bar. Did you put 40 lbs worth of weights on your barbell? If so, you were actually lifting 50 lbs instead of 40....

ETA: A barbell *does* take some getting used to. Make sure you're resting it on your upper back and NOT on your neck or top of your shoulders. That might be causing some pain and could result in a major injury. Keep the bar OFF of your neck and shoulders!

Allison

http://www.picturetrail.com/allisonj90
 
Thanks Gayle,
I am very tight in my shoulders and have extremely poor range of motion in them. I fear that this may inhibit my ability to use the barbell effectively in certain positions. I'm astounded by how flexible the woman is in the youtube video! That's a simple flexibility exercise that I will start to use every day - thanks!
 
Thanks Allison,
I did remember to account for the 10 lb. bar so I truly was only lifting 40 lbs. What a wimp!
I'm going to have to play around with lighter weights until I can get a true feel for the barbell and the proper postition on my back.
 
I was also going to mention the added weight of the barbell -

You need to place the bar across your trapezius muscles, avoiding the spine.

You probably feel a discomfort in your elbows, not exactly pain? I had this problem and have heard of other women with the same problem when they begin using barbells. As you get used to holding the barbell in that position, that discomfort should dissipate. I steady the barbell on my shoulder with one arm and shake out the other and switch.
 
<<I steady the barbell on my shoulder with one arm and shake out the other and switch.>>

Ah, good tip, I'll try that! Glad to know that I'm not alone in the elbow discomfort!
 
When you get used to it, you will really prefer your barbell over your dumbbells for squats. I hated the way the dumbbells dug into my shoulders and was uncomfortable holding them up.

When you find the comfortable position across your upper back for your barbell, you won't even need the pad for the amount that you will be able to safely lift without a rack. I never even used mine.
 
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