Shoulder flexibility, esp for barbell squats

Jenlwb

Hi folks,

I'm partly posting to share info, and partly to ask for any extra tips you folks may have. I've been doing strength training this last month, and have recently discovered my grip on the bar while doing squats is all wrong. And I am unable to do it correctly due to low shoulder mobility!

This is apparently how it should be done, it's quite a long vid, but interesting nonetheless:
http://startingstrength.com/index.php/site/platform_the_squat_bar_position

Basically, pointing elbows back, hands as close in as possible, no hooking the thumb around the bar, straight line from elbow to hand (no bent wrist). I find this hard, esp not holding the bar gripped with thumb around it. I feel like i can't stand up straight for fear of the bar falling behind me. But then i don't have big back muscles to rest it on (yet!)

So i thought i'd share some resources I've found so far:

My 2 faves:
http://stronglifts.com/shoulders-dislocations/
http://www.moore-chiropractic.com/rotator-cuff-injury.html
I'm practising these already.

I read here
http://www.marksdailyapple.com/how-to-maintain-shoulder-mobility-and-scapular-stability/#axzz1ml3GZtDI
that if you hold something long in each hand like a wooden spoon, then drop hands loosely at your sides, they should be parallel. Mine angle in when i do it.

This dude has some serious exercises, a whole year's worth (thanks to my pal Summer827!):
http://www.mobilitywod.com/

Hope it helps any of you with similar issues, and please share any more tips you may have!
:flowerforyou:

summer827

On my cell and not a great texter so short reply...
I'm glad you've looked into the mobility project! It's awesome! Though painful! Lol.

I'm finding that my grip is getting closer and closer the more I squat, and I squat each workout. Also, do a search on mobilitywod for "darth shoulder" if you haven't discovered it already! I think it's helping. Pretty soon we'll have some nice back muscles to rest that bar on!

I haven't tried the dislocations yet...have you?

Jenlwb

Yeah, I tried the 'darth shoulder', it just proved to me how far i have to go!

Love the 'dislocations' tho, with a broomstick, they reallllly help. Give it a shot! If your arms bend, put your hands wider.

jarrettd

bump for hubs...

JennieAL

Bump

Great info, thanks for sharing. I've been doing Starting Strength and I'm still very new and reading through the book. The DVD really helped me. Highly recommended.

sarah2002

Thanks for sharing! I have major trouble with shoulder flexibility, so bumping for later.

teeley

thanks for the info, I find my neck is brused when I am done because that is where I have to have the bar while I squat...must work on shoulders...

ninerbuff

Through the years I've found that clients have so many different level of flexibility. I DON'T believe that there is a standard of how to hold a barbell when squatting. If the bar sits correctly on your upper back, and can be held comfortably in place WITHOUT affecting breathing, form of squat and discomfort, then that's the grip you use. Some people like to touch the plates when they squat. Myself personally I like to grip outside of my shoulders.
So IMO, you find a grip that's comfortable, but doesn't impede you from correct form when squatting.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

jbella99

The purpose of the squat is to stregthen your lower body. So how you hold the bar is of little consequence. As long as it sits comfortably across the shoulders and you are not tilting too far forward to counteract it. It's fine. We as women tend to worry more about form than function. You have to adjust your form based on your height, and muscle strength.

tigersword

Through the years I've found that clients have so many different level of flexibility. I DON'T believe that there is a standard of how to hold a barbell when squatting. If the bar sits correctly on your upper back, and can be held comfortably in place WITHOUT affecting breathing, form of squat and discomfort, then that's the grip you use. Some people like to touch the plates when they squat. Myself personally I like to grip outside of my shoulders.
So IMO, you find a grip that's comfortable, but doesn't impede you from correct form when squatting.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

This. I've also honestly found that the best exercise for over all shoulder flexibility, the good old overhead press. That's done more to improve my shoulder flexibility and range of motion than anything else I've done.

tigersword

The purpose of the squat is to stregthen your lower body. So how you hold the bar is of little consequence. As long as it sits comfortably across the shoulders and you are not tilting too far forward to counteract it. It's fine. We as women tend to worry more about form than function. You have to adjust your form based on your height, and muscle strength.

Not really true, how you hold the bar makes all the difference. Grip width is of little consequence, but overall grip is very important. An improper grip can lead to arm, shoulder, wrist, or back injuries.

teeley

thanks for this info, I really like hearing your opinion and taking advice from you. I do need to have a little more flexibility in my shoulders, but I will keep this in mind.

Thanks again