Shoulder Flexibility for the Back Squat
hawkeye45_
Posts: 812 Member
Hi y'all. I've been wanting to back squat for a good while now. I know that I can front squat and Zercher squat, but I want to back squat. Unfortunately, my shoulders are as flexible as a ... thing that isn't very flexible.
That is to say, I can't get my hands back and low enough to low-bar squat. Or even high-bar squat. I can get the bar to about the top of my neck before feeling some pretty intense discomfort. I've been doing some stretches suggested by a personal trainer, but they haven't helped me at all in the months that I've been trying them.
So I figure why not reach out to the good (and moderately redeemable) people of MFP to see if anyone has a similar experience. If so, how did you improvise/adapt/overcome?
(My gym does not have a safety squat bar and will not purchase one. I already tried.)
That is to say, I can't get my hands back and low enough to low-bar squat. Or even high-bar squat. I can get the bar to about the top of my neck before feeling some pretty intense discomfort. I've been doing some stretches suggested by a personal trainer, but they haven't helped me at all in the months that I've been trying them.
So I figure why not reach out to the good (and moderately redeemable) people of MFP to see if anyone has a similar experience. If so, how did you improvise/adapt/overcome?
(My gym does not have a safety squat bar and will not purchase one. I already tried.)
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Replies
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Usually this is remedied easiest by moving our hands outward on the barbell.
I assure you there is a position you can.
The best stretch for this has specificity meaning keep getting into what position you can and eventually things will work itself out
If you gave a video of you squatting or trying to get into position I can take a look.1 -
Have you ever had an injury that could be limiting your range of motion?0
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Usually this is remedied easiest by moving our hands outward on the barbell.
I assure you there is a position you can.
The best stretch for this has specificity meaning keep getting into what position you can and eventually things will work itself out
If you gave a video of you squatting or trying to get into position I can take a look.
I would like to take you up on that, but I have no ability to post a video on the Android app.0 -
AliNouveau wrote: »Have you ever had an injury that could be limiting your range of motion?
Not an injury, but years of working at a desk with slumped shoulders certainly aren't helping.0 -
hawkeye45_ wrote: »AliNouveau wrote: »Have you ever had an injury that could be limiting your range of motion?
Not an injury, but years of working at a desk with slumped shoulders certainly aren't helping.
Ahhh that's not good you should work on pulling your shoulder blades back. Mine wing so I'm told to work on this all the time. Perhaps something as simple as working on good posture will help because it sounds like something more than just shoulder mobility (btw I had shoulder surgery last year I've done lots of shoulder stuff lately Ugh)0 -
AliNouveau wrote: »hawkeye45_ wrote: »AliNouveau wrote: »Have you ever had an injury that could be limiting your range of motion?
Not an injury, but years of working at a desk with slumped shoulders certainly aren't helping.
Ahhh that's not good you should work on pulling your shoulder blades back. Mine wing so I'm told to work on this all the time. Perhaps something as simple as working on good posture will help because it sounds like something more than just shoulder mobility (btw I had shoulder surgery last year I've done lots of shoulder stuff lately Ugh)
I did see your mention of your rotator cuff in your profile.0 -
Check out
https://youtu.be/X2zDg7RU3TA as well.
I've found two light sets of lying triceps extensions with an EZ curl bar work as a good warm-up for my shoulders for squatting low bar.0 -
THIS.Usually this is remedied easiest by moving our hands outward on the barbell.
I assure you there is a position you can.
The best stretch for this has specificity meaning keep getting into what position you can and eventually things will work itself out
If you gave a video of you squatting or trying to get into position I can take a look.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Do you have access to an SSB (safet squat bar)? Your hands would be in a different position and if you have a rack with mono lifts (I have a rogue rack with mono lifts), you could put the bar on the mono lifts and then position yourself under the bar.
https://www.roguefitness.com/rogue-adjustable-monolift-monster-lite?prod_id=26044&gclid=EAIaIQobChMIlebJt4uU7AIVBm-GCh2lawvlEAQYAyABEgKxLPD_BwE
https://www.roguefitness.com/sb-1-rogue-safety-squat-bar?gclid=EAIaIQobChMIwKv67YuU7AIVBGKGCh1nTQ8eEAAYASAAEgKRgPD_BwE
I personally find my SSB to just be more comfortable as there is some padding. I have the elite fts SSB, but the link above is for the rogue version.0 -
Dogmom1978 wrote: »Do you have access to an SSB (safet squat bar)? Your hands would be in a different position and if you have a rack with mono lifts (I have a rogue rack with mono lifts), you could put the bar on the mono lifts and then position yourself under the bar.
https://www.roguefitness.com/rogue-adjustable-monolift-monster-lite?prod_id=26044&gclid=EAIaIQobChMIlebJt4uU7AIVBm-GCh2lawvlEAQYAyABEgKxLPD_BwE
https://www.roguefitness.com/sb-1-rogue-safety-squat-bar?gclid=EAIaIQobChMIwKv67YuU7AIVBGKGCh1nTQ8eEAAYASAAEgKRgPD_BwE
I personally find my SSB to just be more comfortable as there is some padding. I have the elite fts SSB, but the link above is for the rogue version.
I unfortunately do not have access to a safety squat bar. My gym will not purchase one, I already tried.0 -
hawkeye45_ wrote: »AliNouveau wrote: »Have you ever had an injury that could be limiting your range of motion?
Not an injury, but years of working at a desk with slumped shoulders certainly aren't helping.
I have the shoulder issues from being slumped over a computer for years and 6 surgeries to go with it. Personally i couldn't back squat with a regular bar if my life depended on it no matter how far out i would hold it. That's just me though, holding the bar further out is a good general suggestion.1 -
Theoldguy1 wrote: »hawkeye45_ wrote: »AliNouveau wrote: »Have you ever had an injury that could be limiting your range of motion?
Not an injury, but years of working at a desk with slumped shoulders certainly aren't helping.
I have the shoulder issues from being slumped over a computer for years and 6 surgeries to go with it. Personally i couldn't back squat with a regular bar if my life depended on it no matter how far out i would hold it. That's just me though, holding the bar further out is a good general suggestion.
I did try that, and I ended up having to grab the bottom of the plates.0 -
Have you tried the "Manta Ray" barbell back squat support device?
See: https://www.amazon.com/Manta-Ray-Advanced-Fitness-Distribution/dp/B0017DGBY8
I also have limited shoulder flexibility and used it for yrs before I bought an ETS safety squat bar. Made a huge difference over a bare bar or foam roll cushion.
The Manta Ray only costs $45(US) and is small/light enough to carry in a gym bag.
Caution: There area lot of knock offs which are NOT better than the Manta Ray which uses a rigid but yet compliant plastic that comfortable yet strong enough to hold up under a heavy bar bell while squatting
Best to stay w/the original Manta Ray IMO.
Good luck!
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Have you tried the "Manta Ray" barbell back squat support device?
See: https://www.amazon.com/Manta-Ray-Advanced-Fitness-Distribution/dp/B0017DGBY8
I also have limited shoulder flexibility and used it for yrs before I bought an ETS safety squat bar. Made a huge difference over a bare bar or foam roll cushion.
The Manta Ray only costs $45(US) and is small/light enough to carry in a gym bag.
Caution: There area lot of knock offs which are NOT better than the Manta Ray which uses a rigid but yet compliant plastic that comfortable yet strong enough to hold up under a heavy bar bell while squatting
Best to stay w/the original Manta Ray IMO.
Good luck!
I appreciate the effort and the link, but how exactly does this product improve shoulder flexibility?0 -
Another option is using the talon grip. Tuck your pinky under the barbell instead of on top. I've used this with great success when I have limited flexibility due to progressive joint disease.
Thumbless could be used, though I'm not a hugebfan of it for technique. It isn't bad though.0 -
hawkeye45_ wrote: »Have you tried the "Manta Ray" barbell back squat support device?
See: https://www.amazon.com/Manta-Ray-Advanced-Fitness-Distribution/dp/B0017DGBY8
I also have limited shoulder flexibility and used it for yrs before I bought an ETS safety squat bar. Made a huge difference over a bare bar or foam roll cushion.
The Manta Ray only costs $45(US) and is small/light enough to carry in a gym bag.
Caution: There area lot of knock offs which are NOT better than the Manta Ray which uses a rigid but yet compliant plastic that comfortable yet strong enough to hold up under a heavy bar bell while squatting
Best to stay w/the original Manta Ray IMO.
Good luck!
I appreciate the effort and the link, but how exactly does this product improve shoulder flexibility?
No device "imptoves" shoulder flexibity or lack of ssme
The Manta Rsy distributes the weight more evenly across your shoulders and makes it easier to reach back and grab the bar, like the ssfety squat bar, when doing back squats wc iswhat u ssid u were looking for
If u buy it thru AMZN w/free returns, it's a no cost option to try. If u don't like it, just send it back
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hawkeye45_ wrote: »I can't get my hands back and low enough to low-bar squat. Or even high-bar squat. I can get the bar to about the top of my neck before feeling some pretty intense discomfort.
Based on what you described, try these 2 stretches, right before you squat, holding for no less than 30 seconds:
https://youtube.com/watch?v=bO224K6mS2c
https://youtube.com/watch?v=QeLeVlZZrKk
If you slouch too, add this one first: https://youtube.com/watch?v=3kj9cLuA6W4
Use a 45 cm / 18 inch ball, or the smallest you can find.1 -
You also need to strengthen the muscles of your upper back. Poor posture leads to muscle imbalance.1
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Cherimoose wrote: »hawkeye45_ wrote: »I can't get my hands back and low enough to low-bar squat. Or even high-bar squat. I can get the bar to about the top of my neck before feeling some pretty intense discomfort.
Based on what you described, try these 2 stretches, right before you squat, holding for no less than 30 seconds:
https://youtube.com/watch?v=bO224K6mS2c
https://youtube.com/watch?v=QeLeVlZZrKk
If you slouch too, add this one first: https://youtube.com/watch?v=3kj9cLuA6W4
Use a 45 cm / 18 inch ball, or the smallest you can find.
Thank you.0
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