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Elbow Pain When Squatting? Here’s How to End It for Good

Elbow Pain When Squatting

Medical Disclaimer: The information in this blog is for enlightening and educational purposes only and is not intended as medical advice. The content in this post is not meant to substitute for a professional medical diagnosis, advice, or treatment. Always ask advice from your physician or other qualified health providers with any questions you may have regarding a medical condition.

Squats are considered a fundamental exercise [1] in many strength and conditioning routines, primarily targeting lower-body strength.

Elbow pain during squats is more common than you think, and it can leave you frustrated and unsure of what’s going wrong. Whether you’re new to squatting or lifting heavy, pain in your elbows can pop up unexpectedly.

But why does it happen?

And more importantly, how can you fix it? In this post, we’ll uncover the surprising reasons behind elbow pain during squats and share simple solutions to help you squat without the pain. Keep reading to find out what’s going on!

The elbow is a hinge joint [2] with complex movement patterns, but overuse or improper technique can lead to pain and discomfort. Elbow pain can be in different parts: the front (anterior), inside (medial), outside (lateral), or back (posterior).

Understanding Elbow Pain During Squats

Elbow pain during squats often happens because of the way your arms and elbows are used to hold the barbell. While squats mainly work your legs, your upper body still plays a key role in stabilizing the weight.

In back squats, when the barbell rests on your upper back, your arms and elbows are responsible for gripping and supporting it. If your grip or elbow position isn’t quite right, it can put unnecessary strain on the elbows, leading to pain or discomfort.

Some common causes of elbow pain during squats include:

How Squatting Can Affect the Elbows (Simplified)

1. Squat Mechanics and Elbow Strain

The way you grip the bar during a barbell squat can influence the amount of stress placed on your elbows. In a back squat, your hands grip the bar behind your neck, which might stretch your elbows and wrists, causing discomfort. In a front squat, you need to keep your elbows up to hold the bar, which can put pressure on your elbows.

2. Barbell Squats vs. Bodyweight Squats

3. Elbow Pain in Different Squat Types

Proper Squat with Barbell Technique and Form

Once you reach the bottom of the squat, push through your heels and extend your legs to return to the standing position. Keep your chest lifted and your core engaged to protect your lower back. Repeat the movement for the desired number of reps.

Key Tips: [3]

Dr. Aaron Horschig suggests avoiding pulling your elbows too far forward when holding the bar. Instead, keep your elbows slightly back and engage your shoulder blades by squeezing them together.

Grip Width and Wrist Alignment Considerations

Managing Elbow Pain During Training

Prevention and Maintenance

Conclusion

Elbow pain when squatting is a common issue, but it can be effectively managed with the right techniques. Ensuring a proper grip, correct elbow positioning, and good wrist mobility are essential to prevent strain on your elbows.

By maintaining proper squat form, adjusting your grip width, and incorporating strengthening exercises, you can reduce pain and improve your performance. Regular stretching and monitoring training intensity also play a key role in preventing future discomfort.

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Frequently Asked Questions

How do I fix my elbow pain from the gym?

Start by identifying what’s causing the pain—overuse, poor form, or muscle imbalances. Rest the area, reduce any exercises that aggravate it (like bench press or low bar squats), and use ice if it’s inflamed. Focus on proper technique, and consider stretching and strengthening the forearms, upper traps, and shoulders. If pain doesn’t improve, it’s best to consult a healthcare or rehab professional.

How to fix elbow pain with squatting?

Check your squat form—especially how you hold the bar. Adjust your squat grip and elbow position to reduce strain. Improving shoulder and wrist mobility is key, as stiffness there can force your elbows into uncomfortable positions during movements like low bar squats. Lighten the load temporarily, and give your elbows time to recover. If pain continues, pause barbell squats and seek guidance from a coach or physical therapist.

What is Squatter’s elbow?

“Squatter’s elbow” isn’t a formal diagnosis, but some lifters use it to describe elbow pain caused by barbell squatting—usually from poor squat grip, tight shoulders, or bar placement (such as in the low bar squat) that puts stress on the elbows. It’s more about strain than injury and often improves with mobility work and a better squat setup.

How to stop arm pain when squatting?

Try widening your grip or adjusting your hand position on the bar. Make sure the bar is evenly placed and your wrists aren’t overly bent. Strengthening your upper traps and improving flexibility in your shoulders and wrists can also help. If the pain sticks around, switch to squat variations that don’t stress your arms, like safety bar or goblet squats.


1. Schoenfeld, B. J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), 3497–3506. https://doi.org/10.1519/JSC.0b013e3181bac2d7

2. Kane SF, Lynch JH, Taylor JC. Evaluation of elbow pain in adults. Am Fam Physician. 2014 Apr 15;89(8):649-57. PMID: 24784124.https://www.aafp.org/pubs/afp/issues/2014/0415/p649.html

3. Comfort, P., McMahon, J. J., & Suchomel, T. J. (2018). Optimizing squat technique—Revisited. Strength and Conditioning Journal, 40(6), 68-74. https://doi.org/10.1519/SSC.0000000000000398

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