Experiencing numbness or tingling in your arms during squats is common. This sensation, medically termed paresthesia, often feels like your arm has “fallen asleep” and is usually a temporary, benign response to exercise stress. Understanding its causes can help address it.
Why Your Arms Go Numb
Numbness in your arms during squats primarily stems from temporary compression of nerves or restricted blood flow. The brachial plexus, a nerve network from the neck to the arm and hand, is susceptible to compression in the shoulder and armpit. When the bar rests on your upper back or with certain arm positions, these nerves can be pinched, causing numbness or tingling. For instance, the ulnar or median nerves can be affected, which run down the arm.
Muscle tension in the neck, shoulders, and upper back also contributes to nerve impingement. Tight pectoral muscles, for example, can cause shoulders to hunch forward, narrowing the space through which nerves pass. This tension can irritate nerves, leading to numbness in the arms and hands. Additionally, prolonged muscle contraction during the squat can temporarily impede blood flow to the arms and hands, resulting in a lack of oxygen that manifests as numbness.
Improper form during squats is a significant factor. Placing the barbell too high on the neck, instead of on the traps or a muscular “shelf” created by the upper back, can directly compress nerves in the cervical spine area. Similarly, an excessively tight grip or a grip that is too narrow can restrict blood flow and compress nerves in the hands and forearms. A rounded upper back or flaring elbows can also exacerbate these issues by increasing tension and reducing bar stability.
Simple Fixes and Adjustments
Addressing arm numbness during squats often involves simple adjustments to technique and preparation. Proper bar placement is key; the barbell should rest comfortably on the trapezius muscles or a muscular shelf formed by contracting your upper back, not directly on the neck. For high-bar squats, the bar sits higher on the traps, while low-bar squats place it slightly lower, across the rear deltoids. This ensures the weight is supported by your robust back muscles, not your arms or sensitive neck area.
Adjusting grip width and pressure can significantly alleviate numbness. Widening your grip slightly can reduce external rotation demand on your shoulders and create a more stable base for the bar. Avoid gripping the bar too tightly or relying on your hands to support the weight; instead, focus on using your upper back to secure the bar. Some individuals find a “claw grip,” where only three fingers and the thumb are wrapped around the bar, helpful for reducing wrist and hand tension.
Maintaining proper upper body posture throughout the squat is important. Engage your upper back muscles by pulling your shoulder blades together to create a stable shelf for the bar. Keeping your elbows pointed down and slightly forward can help maintain an upright torso and reduce strain. Proper breathing and bracing techniques, such as the Valsalva maneuver, help maintain core and spinal stability, which indirectly supports the upper body and reduces unnecessary tension in the arms.
Incorporating warm-up and mobility drills for the shoulders, upper back, and neck before squatting can improve range of motion and reduce muscle tightness. Exercises like shoulder dislocates with a band, arm circles, and doorway stretches for the chest can increase flexibility in the shoulder girdle and thoracic spine. This preparation helps ensure nerves and blood vessels are not compressed, allowing for smoother squat execution.
When to Consult a Professional
While temporary arm numbness during squats is often benign, certain symptoms warrant evaluation by a healthcare professional, such as a doctor or physical therapist. Seek medical advice if numbness persists long after your squatting session, for example, for several hours or days. This could indicate more prolonged nerve compression or irritation that requires intervention.
Consult a professional if numbness is accompanied by other concerning symptoms. These include significant pain, muscle weakness, or muscle wasting in the affected arm or hand. Numbness that occurs frequently even after implementing proper form adjustments suggests an underlying issue that may not be resolved by simple technique changes. If numbness is present outside of squatting or exercise, or spreads to other body parts, it could signal a broader neurological concern. Symptoms like severe neck pain, radiating arm pain, or loss of coordination also necessitate immediate medical attention.