Wrist pain during the back squat is a common complaint, usually experienced when the barbell is positioned across the upper back or shoulders. This discomfort is a sign that the body is compensating for limited mobility elsewhere, forcing the wrist joint into a strained position to maintain control of the bar. While the pain is felt in the wrist, the origin of the problem is frequently found in the shoulder and upper back. Understanding the connection between upper body flexibility and squatting mechanics is the first step toward a solution.
Mechanical Causes of Wrist Strain
The primary reason for wrist pain during the squat is a lack of mobility in the shoulder complex, not a weak wrist. To secure the bar on the back, the shoulders must internally rotate and extend, a movement often limited by tight muscles in the chest, back, and arms. When this range of motion is restricted, the elbows cannot drive sufficiently underneath the bar. This results in the lifter pushing their hands forward to keep the bar from rolling down their back.
This forward pressure forces the wrists into excessive extension, bending them backward well beyond a neutral position. The wrist joint then ends up bearing a small but significant portion of the bar’s load, a function it is not designed for. The low-bar squat position, where the bar rests lower on the posterior deltoids, requires greater shoulder external rotation and tricep flexibility, making it a more common culprit for wrist strain than the high-bar squat.
Limited flexibility in the latissimus dorsi (lats) and pectoralis (pecs) muscles further exacerbates the issue, as these muscles are internal rotators of the shoulder. Tightness here prevents the shoulders from rotating outward enough to grip the bar with a straight wrist. When the elbows are pulled too high in an attempt to create a secure “shelf” for the bar, the wrist angle becomes even more acute, increasing the load on the joint.
Adjusting Grip and Bar Position
Immediate relief can be found by adjusting hand placement and grip style on the barbell. A simple modification is to widen your grip on the bar, which decreases the demand for shoulder external rotation and allows the elbows to move more freely. Experimenting with grip width can reduce the strain by letting the wrist adopt a straighter, more neutral alignment.
Many lifters, especially those using the low-bar position, find relief by switching to a “thumbless” or “false” grip, where the thumb rests alongside the fingers instead of wrapping around the bar. This grip encourages the wrist to stay flat and neutral, preventing the lifter from inadvertently supporting the weight with a bent wrist. The hands should only stabilize the bar to prevent rolling, while the load must rest squarely on the upper back and shoulders.
For individuals with chronic shoulder or wrist issues, specialized equipment provides a temporary solution while mobility work is underway. The Safety Squat Bar (SSB) features padded shoulder rests and handles that extend forward, allowing the lifter to secure the bar without needing shoulder external rotation or wrist extension. Using wrist wraps can also offer support by mechanically limiting excessive wrist extension, bracing the joint against the backward bend that causes pain.
Mobility Exercises for Prevention
Addressing the root cause of wrist pain requires improving flexibility in the shoulder, triceps, and upper back. Targeting the thoracic spine (T-spine) first is important because stiffness in this area can limit the extension needed to keep the chest upright under the bar. Exercises like the quadruped thoracic rotation help mobilize the mid-back, which in turn improves the shoulder’s ability to move.
To lengthen the triceps, which can limit the elbow’s position in the rack, perform an overhead tricep stretch using a dowel or band. By holding the object overhead and bending the elbows, you stretch the long head of the tricep muscle, which crosses the shoulder joint. This stretch allows the triceps to elongate, helping the elbows achieve a better position under the bar without forcing the wrist into a compensatory angle.
Shoulder external rotation can be improved by performing stretches like pec mobilizations, where you use a lacrosse ball against a wall to apply pressure and stretch the tight chest muscles. Another effective exercise is the shoulder dislocation, performed slowly with a light PVC pipe or band, moving the object from the front of the body to the back. These movements increase the range of motion in the shoulder joint, allowing for a more natural and pain-free bar placement on the back.
Identifying Serious Injuries
While most squat-related wrist pain stems from mobility issues, it is important to recognize when discomfort signals a serious injury requiring medical attention. Consult a physical therapist or physician if you experience acute, sharp pain immediately after a lift or if the pain persists for more than two weeks even after resting and using at-home treatments. Swelling, redness, or warmth around the wrist joint are signs of inflammation that should not be ignored.
Other warning signs include numbness or tingling in the hand or fingers, which can indicate nerve involvement, such as carpal tunnel syndrome, or a more serious issue like a bone dislocation pressing on a nerve. A feeling of joint instability or a noticeable reduction in grip strength also suggests a potential ligament or tendon injury that requires professional diagnosis. A doctor can evaluate the wrist joint to determine if the pain is due to a simple sprain, tendinitis, or a fracture, ensuring you receive the appropriate treatment plan.