Shoulders not flexible enough for squats - any advice?

AARRRGH

Hello all

I hope someone can advise me on this.

I am lacking flexibility in my shoulders (possibly due to an old injury) which prevents me from being able to do squats. Basically I can't get the bar into the proper position on my upper back.

Does anyone know of any stretching exercises (or weird tips from single moms) which could help me overcome this problem?

Thank you.

Transform

all this will help

http://thetransformationcatalyst.wordpress.com/2009/03/02/band-pulls-for-healthy-pain-free-shoulders/

AARRRGH

Thanks for the reply transform.

Are dumbbell squats a realistic alternative?

If so, I've noticed there are three versions - do you have any recommendations?

Weights on the shoulders:

https://www.youtube.com/watch?v=24PeqytTtq4

Weights by your side:

https://www.youtube.com/watch?v=bJqnATFga7Y

Weights extended in front of the body:

https://www.youtube.com/watch?v=Myj_L7_58IE

mrkf1984

could use a safety squat bar

Hanley

Shoulder dislocates, and lots of them.

Thumbless grip my help too.

mrkf1984 wrote: »

could use a safety squat bar

Ah c'mon!! How many gyms in Ireland do ya reckon have SSB's??

J-Fit

Scap push ups, scap wall slides, side-lying rotations, pec stretch, thoracic mobilisations (like mini-crunches for the upper spine with two tennis balls taped together and stradling each thoracic vertabrae) and more horizontal pulling in your programme. You'll be surprised at how quickly you'll free up the shoulders.

EDIT: Sorry if that second to last one seems unclear!

Lil' Smiler

No harm in working on your shoulder flexibility also. Will be good for your posture and alignment in the long run

mrkf1984

Hanley wrote: »

Shoulder dislocates, and lots of them.

Thumbless grip my help too.



Ah c'mon!! How many gyms in Ireland do ya reckon have SSB's??

he did ask 4 options! he could always buy one as it'd be a crime to do dumbell squats. thats jus my opinion

plus i have never seen one in any gym but i have also never been looking for one!

Transform

mrkf1984 wrote: »

he did ask 4 options! he could always buy one as it'd be a crime to do dumbell squats. thats jus my opinion

plus i have never seen one in any gym but i have also never been looking for one!

buy one!!

come on most people wont even buy a kettlebell never mind a bar - you cant exactly put it in your gym bag.

Work on whats wrong NOT work around it as it will show up in other movements anyway

CFC1969

Transform wrote: »

buy one!!

come on most people wont even buy a kettlebell never mind a bar - you cant exactly put it in your gym bag.

Work on whats wrong NOT work around it as it will show up in other movements anyway

As poster said, he asked for options , and this is one ...

Front grip squats are another

http://stronglifts.com/how-to-front-squat-with-proper-technique/

Transform

CFC1969 wrote: »

As poster said, he asked for options , and this is one ...

Front grip squats are another

http://stronglifts.com/how-to-front-squat-with-proper-technique/

i still say sort the problems out as what are the shoulders like for overhead pressing otherwise and possible future issues on bench press

Hanley

Transform wrote: »

i still say sort the problems out as what are the shoulders like for overhead pressing otherwise and possible future issues on bench press

This.

Don't see why anyone would recommend ignoring an easy fixable problem that will help with pretty much every other lift and general well being too once corrected.

Transform

Hanley wrote: »

This.

Don't see why anyone would recommend ignoring an easy fixable problem that will help with pretty much every other lift and general well being too once corrected.

exactly its band aid approach otherwise

mrkf1984

Hanley wrote: »

This.

Don't see why anyone would recommend ignoring an easy fixable problem that will help with pretty much every other lift and general well being too once corrected.

i didnt see any posts telling him to ignore freeing up his shoulders. the ssb idea was intended to be used to keep his squat reasonably close to bb squat form while working on freeing up his shoulders, as i'm sure was the frontal squat suggestion.

I've dont know how effective the foam rolling is as i've never had to use it, the med ball rolling looks like a pretty good.

Transform

mrkf1984 wrote: »

i didnt see any posts telling him to ignore freeing up his shoulders. the ssb idea was intended to be used to keep his squat reasonably close to bb squat form while working on freeing up his shoulders, as i'm sure was the frontal squat suggestion.

I've dont know how effective the foam rolling is as i've never had to use it, the med ball rolling looks like a pretty good.

man there are a ton of easier ways to work around it and still work the legs hard - split squats, lunges, step ups, gliding lunges etc being a number of options.

mrkf1984

do you want a medal for listing exercises for legs..if i name more do i get one too? this could go on for a while so you might aswel just leave it here.

d'Oracle

mrkf1984 wrote: »

do you want a medal for listing exercises for legs..if i name more do i get one too? this could go on for a while so you might aswel just leave it here.

Cos nobody ever tries this....

Transform has a lot of experience training folks, he often posts useful info and generally sticks to exercises that don't demand complicated equipment, presumably because generally its hard to be sure of what a gym will have.

I don't think he is trying to belittle you or suggest that you don't know your stuff, just that the Safety Squat bar is not a feasible option for a significant proportion of the population, due to its cost and lack of presence in most gyms. He also uses Foam rolling with his clients so he has experience to suggest that it does work.

To quote someone from the Internet: "the only people who NEED to back squat are powerlifters."

I don't think OP qualifies if he can't squat.

Transform

mrkf1984 wrote: »

do you want a medal for listing exercises for legs..if i name more do i get one too? this could go on for a while so you might aswel just leave it here.

right thanks man really appreciate that!

mrkf1984

d'Oracle wrote: »

. He also uses Foam rolling with his clients so he has experience to suggest that it does work.



I don't think OP qualifies if he can't squat.

I didn't mean to imply foam rolling doesn't work either, it actually looks like it's pretty effective, just meant the med ball seems better as its may work deeper into the muscle...also good for itchy back

O.P.H

That squat safety bar thing looked like a good idea but I thought it was an attachment you could put on an existing bar. Turns out its a big friggin lump of a thing that comes with a bar and all and costs around €250. Would be funny as duck carryin your very own squat bar into the gym all the time

Tranforms advice ftw again me thinks.

Assets Model

I learnt a really good shoulder flexibility exercise last week I dunno what it's called but it's worked well for me. Basically you get into an overhead squat and drop the bar on the back of your neck/top of your shoulders and press it back up. Obviously it's a super light bar but it's still a killer. My shoulders were creaking but they were much more flexible after a few sets.