squats with bar - rotator cuff?

Are you doing low bar or high bar squats? I.e. is the bar resting on top of your traps (high bar) or are you squeezing your back to create a shelf for it (low bar)? From what I've read from Mark Rippetoe's forums, the high bar position seems to be preferred if you have a previous shoulder/elbow/wrist injury.

Are you doing low bar or high bar squats? I.e. is the bar resting on top of your traps (high bar) or are you squeezing your back to create a shelf for it (low bar)? From what I've read from Mark Rippetoe's forums, the high bar position seems to be preferred if you have a previous shoulder/elbow/wrist injury.

Sorry, I'm going to sound like a dope. I'm not completely sure. I've just had a quick look at technique on youtube, and think I was shown the high bar one.

I'm no expert on the exercise, and probably know even less about high-bar. I know for the low-bar squat, if you aren't keeping the muscles flexed and creating padding to rest the bar on, it's' going to hit your spine and possibly, your shoulder blades, which could possibly account for the pain.

Also, on a sidenote, make sure you're doing full squats (going all the way down to hips parallel to the floor). Not doubting your ability, but if you're new to barbell squats and using that much weight to begin with, you may not be getting the full range of motion.

I should have mentioned I also have dodgy knees (I had an accident, on top of hypermobile joints - I'm a wreck! :-D ) , so you're undoubtedly right to question my ability! This is the reason I've been fearful of the bar to start with, to be honest. That and the fact that I hate feeling embarrassed when I'm exercising.

I'll keep an eye on how far down I'm going. (Can't believe I just typed that...!) Probably, realistically, not far enough. I've been doing leg press with 65kg, but perhaps i am trying too much too quickly with the bar?

You will squat tremendously less than what you can leg press because the leg press is not a whole body exercise like the squat. I can Leg Press about 300 pounds, but only squat 115.

It's hard to tell what you mean. The bar position can cause discomfort in the area it rests on. High bar is it sitting on the top of your traps, low bar is where as you bend down you let the bar roll down your back to where it's sitting nearer across your shoulder blades.

Both postitions squash soft tissue and cause discomfort, but the low bar could but more rotation in your shoulder and cause discomfort due to your old injury.
I'd experiment with the high bar, your elbow and hand position, until you find a point that isn't straining your shoulders. Consciously lift the bar with your hands too, to keep your muscles under tension and protecting your joints.

Keep the bar empty. Technique with this is nails to get right, so be happy to spend a few weeks with an empty bar to get it right. This will look after your shoulders and knees. To get the height right, you can use a bench behind you as a marker, and something to reach for as you remember to put your butt backwards rather than down.


Have I banned you from the pec deck yet? You're banned from the pec deck.

I flipping knew it.

Dumbbell, towel, band or cable flyes. No pec deck!

I should have mentioned I also have dodgy knees (I had an accident, on top of hypermobile joints - I'm a wreck! :-D ) , so you're undoubtedly right to question my ability! This is the reason I've been fearful of the bar to start with, to be honest. That and the fact that I hate feeling embarrassed when I'm exercising.

I'll keep an eye on how far down I'm going. (Can't believe I just typed that...!) Probably, realistically, not far enough. I've been doing leg press with 65kg, but perhaps i am trying too much too quickly with the bar?

I don't know if you train at home or at a gym? If at a gym see if they have a safety squat bar which won't require the shoulder rotation involved with regular back squats. Or you could look into "Dave Drapers Top Squat Squat Bar Attachment" This may allow you to A) do squats pain free and a greater level of comfort. You may have under lying issues with muscle weakness, fatigue, imbalances, or dysfunction to the muscles around the shoulder joint which is resulting in RC issues. I don't know? You would have to see a PT ect..to get those questions answered if you are interested in possible getting to the root of the problem.

If you've had previous RC trouble then you may just hve tight shoulders. Try warming up your RC and stretching your shoulders before squatting. I have tight shoulders that ache if i dont stretch. It looks odd stretching shoulders before leg day but its a must for me whether im squatting 135lbs or 225lbs. Good luck!