If your technique is solid, then increasing your mobility will be your solution to squatting with pain-free shoulders. The good news is that just forcing yourself into the low bar squat position will stretch these muscles out over time, but I’ve got a few tricks to help speed things up and make your squats feel a whole lot better. Here’s what I’ll cover in this article: Editor Note: Injuries should be taken seriously. One of the biggest adjustments people have to make when moving from high bar squats to low bar squats is gaining comfort with how tight the positioning is. Repeat with your left side. Contents hide. Let’s now take a look at how the shoulder functions during the squat. I am hitting depth and feeling fine. The area around the muscle will feel tender to touch or tight. This results in a shoulder impingement where the ‘ball’ that sits inside the shoulder shifts either up or forward and compresses on the socket itself. But squatting 550lbs isn’t playing. For a low-bar squat the barbell has to sit in the “shelf”. Wrist wraps are better because the pressure is adjustable and you can take them on & off quickly. What this means is if you have poor posture, where you’re mid back is rounded all of the time, then you can experience shoulder pain. This site is owned and operated by PowerliftingTechnique.com. Note: the next four points will be good modifications to make to your squat technique if you do have poor shoulder mobility. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. I'm having an epic amount of difficulty getting into a comfortable low bar squat stance regarding my shoulders. The pressure provided by these wraps is typically an instant fix for wrist pain. If you get elbow pain while low bar squatting, then check out my article that details 8 solutions to fix it. Any time the shoulder is at play, it involves a network of muscles, ligaments, and bones that work in unison with one another to accomplish the task. This moves the ribcage away from the shoulder blades, making it tough to tip the shoulder blades back into a position where he could comfortably hold the bar during a squat. Some of the solutions I’m going to suggest will be trying to directly solve the underlying issue. This is especially the case if you’ve ever experienced prior injury or trauma to the shoulder. 1 year ago. low bar squats and shoulder pain Hey guys, I recently switched to low bar squats to properly follow SS. Takeaway: If you’re experience pain in the shoulder while squatting, and you consistently low bar squat, then you might need to temporarily move the bar higher on your back to get some relief. A quick fix is a couple loops of athletic tape over pre-wrap. After watching a few videos, I think my bar position might be causing this pain. Low-Bar Squat Shoulder Pain. However, the most common reason why people get shoulder pain while squatting is because of excessive stress on the tissues or structures that surround the shoulder joint. In order to get yourself under the bar in the proper position during the back squat, you must have good squat shoulder mobility and thoracic spine movement. This article was reviewed by Dr. Niraj Patel for the accuracy of information. After a short stint as a big box gym trainer he realized he wanted to bring something different to Tallahassee. Hey y'all, Recently made the shift from high-bar to low-bar. If shoulder pain persists, even with correct bar placement, try alternative ways of squatting. 7. brauny96. The prone trap 3 raise will work the low trap muscles, which control the position of the shoulder blade. If your wrists hurt, try this fix! There’s no one-size-fits-all solution when it comes to diagnosing shoulder pain. Try shifting your elbows behind you (back) versus tucking them next to your ribcage (down). 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