my first real squat
Hey. I just squatted for the first "real" time yesterday; I say "real" because previously I have done it but not on a regular basis and cheated myself of a real workout by using a smith. However, I am getting very worried now - when I went home I felt my neck and a vertebrae on my spine was like protruding from the back of my neck, right around the mid-trap area. It still protrudes now and it hurts when I press down on it.
I remember reading an article that warned of placing the bar too high on your neck or something and saying that it could lead to serious injury. As I was a tad rushed yesterday, I think that is probably what happened. I regret going into it so fast now; and I am wondering if this is normal or a very bad condition - if so, how can I get rid of this (besides obviously using proper form next time)?
I'd concentrate on keeping your shoulders back and traps flexed... This will definately help keep it off your back. If you're doing high bar olympic style squats then I'd say a little pain in the neck (no pun intended) is unavoidable... If you go to more of a low-bar powerlifting style squat then you can completely avoid this pain but you can't really go ATF.
I switched to 'real' squats about 6 months ago myself. It is definately worth it!
pinch your shoulder blades back and arch your back
you want the bar to rest on your flexed traps rather than straight on your spine
like they said, pull ur shoulders back and rest the bar on the lower portion of your traps and stick ur chest out with ur back arched (doing what i like to call the "fag back")
u may not have built up ur traps yet which means it is probably going to hurt for a while but eventually u wont feel anything at all.