Effect of Squats on Shoulders

April 17, 2011

In a message dated 4/17/2011 8:43:30 A.M. Eastern Daylight Time,

Pitruzzello writes:

Hello Everyone,

It's pretty well known that squats can cause shoulder problems. I assume

that's why many power lifters use safety squat bars and/or camber bars.

It's not at all obvious to me why this occurs. I was wondering if anyone

could provide any insight.

Let me just add that I was thinking of switching to front squats (which I

hate). I was googling front squat technique when I came across videos

showing front squats done with straps (instead of the traditional grip or

the cross grip). I decided to try that with regular (back) squats done in a

machine. Yes, there's a controversy about whether squats should ever

be done in a machine. Certainly, that's not a great choice for

competitive power lifters. However, for general strength and mass training,

it works well for me. The straps allow me to position my arms so that

there's little or no stress to the shoulders. Still, I'm curious about what

causes the problem. Any insights?

Hi ,

I totally agree with Brock. All that benching causes the chest to tighter

and internal rotation etc. at the glenohumeral joint. Ergo, the joint has

trouble going into the external rotation, extension and abduction required to

grasp the bar.

Im not quite sure that front squats, at least done as OLifters do is the

answer. If you cross your arms as many BB do, then the weight sitting on the

delts becomes an issue after a certain point. Why not use a trap bar and do

trap bar squats? If you don't have one, they can be had for a song on Ebay

nowadays. Great exercise and it also unloads the spine.

Myles B. Astor, PhD

Equinox Fitness Clubs

New York, NY USA

April 17, 2011

I too found this entertaining - I believe the primary source of shoulder issues

in PL to be bench press, not the squat.

PL also get around inflexibility by using either a very tight in grip or the

" in " rack position, allowing the hands to be close to the bar collars.

Another reason people complain of shoulder problems though is the attempt to

hold onto the bar as opposed to properly rack the bar on the traps/posterior

deltoids. Therei's a nice ledge that forms if you have your elbows up correctly

and have the bar not on C7 (shudder) but below it where it belongs, without some

silly pad and a tight enough shirt so the knurling can dig in a bit and aid the

process.

In addition to Brock's comments on front squats below, I would like to add my

own caveats on front squats - different muscles/balance gets worked - plus

there's the need to rack the bar properly on the front of the body, which again

is a problem for some people. The wrists can squeal indignantly in that clean

grip (the position he's talking about) front squat vs the other possible grip -

the bar is held with your arms crossed, and hands hanging onto the bar at the

shoulder

People have a tendency to try to " hang on " to that clean grip position as

opposed to having it properly racked, the same issue that some have with the

back squat.

Ways to get around this problem with the back squat -

1. To achieve that proper rack on the back, set the bar on your pins so that

when you walk straight up to it, you're at your high pectorals, NOT your neck or

higher.

2. Make sure your shirt is a tight one, if possible add chalk stripe across your

back to aid the knurling.

3. Get rid of that roller pad if it's on there, sigh.

4. Walk under that bar, make sure you're getting a feeling like you are under

it, not leaning back or forward as you pick it up.

5. Get your elbows back to make the racking spot - if you're having problems

with flexibility, you can also pick the bar up with the hands in and slide them

out as you get out of your squat pins.

Form is everything. Work with this issue with a broomstick or the bar, and check

the other reasons for balance and other problems before loading it up.

If your shoulders seem stuck/glued down, see a good MT and get that worked on as

it likely affects far more than just your squat!

Finally, if all else fails - forget the squat, do a good conventional deadlift

and you get similar benefits <grin>.

The Phantom

aka Schaefer, CMT/RMT, competing powerlifter

Denver, Colorado, USA

Effect of squats on shoulders