Shoulder Flexibility in the Squat
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| hifilover |  | ... | 24-03-2015 @ 14:20 |
 Member 3241, 2043 posts SQ 1, BP 192, DL 255448.0 kgs @ 136kgs UnEq | After tearing both my rotator cuffs and still suffering with a duff right shoulder I've used these to good affect: https://www.youtube.com/watch?v=XKLVlYt2Ioc I've also found that specific rotator cuff exercises have helped with overall shoulder mobility as well as 'front squat oly bar roll's' Basically you take the oly bar out on your shoulders as you would for a front squat, with your hands where they'd normally be and then do single arms roll's with it... You rotate the bar in each hand like youre trying to wind it into your shoulders... I've found it really helps to get my shoulder cradle loosened and I can keep a proper olympic clean lift grip when doing front squats | ||
| Ham | | ... | 24-03-2015 @ 14:26 |
Ham but hey Member 4787, 205 posts | hixxy1985 said:when i squat i cannot get my hands or the bar anywhere near where they should be 5mins of forceful and gradual steps to the position and im in. If i can do it anyone can. Ah Hixxy not everyone is a demigod like you, you see  Seriously though, we are working on it and there is a certain element of just forcing the issue as you say. Thanks for your input Loving the 110 db vids....minor off track question...virtual slap me if it's a stupid question: do you only hold the top position for a short time because it's bloody hard to balance or for another reason? I ask as it seems that some reps in comp. (not you in particular) are not given due to a short hold...maybe I misunderstand that though... | ||
| Ham | | ... | 24-03-2015 @ 14:26 |
Ham but hey Member 4787, 205 posts | hifilover said:After tearing both my rotator cuffs and still suffering with a duff right shoulder I've used these to good affect: https://www.youtube.com/watch?v=XKLVlYt2Ioc I've also found that specific rotator cuff exercises have helped with overall shoulder mobility as well as 'front squat oly bar roll's' Basically you take the oly bar out on your shoulders as you would for a front squat, with your hands where they'd normally be and then do single arms roll's with it... You rotate the bar in each hand like youre trying to wind it into your shoulders... I've found it really helps to get my shoulder cradle loosened and I can keep a proper olympic clean lift grip when doing front squats I like that roll around one. Cheers | ||
| little_a | | ... | 24-03-2015 @ 15:09 |
 still a devious weightlifting bastard Member 43, 14374 posts | Ham said: Sadly it's the name of the game....you produce visible results or the client walks...especially if they are in there to look good only.... From a mercenary perspective I would forget the stretching and the squatting. Get them doing bench, side/ front raise, rows, tri's and curls. They'll look (in their mirror anyway) better a lot quicker than a common sense overall workout and continue to pay you the $$$'s for their engorged delts and pecs. If a newbie is struggling with shoulder flexibility in a squat maybe they aren't ready for squats. I feel your pain though. | ||
| Ham | | ... | 24-03-2015 @ 16:23 |
Ham but hey Member 4787, 205 posts | little_a said: From a mercenary perspective I would forget the stretching and the squatting. Get them doing bench, side/ front raise, rows, tri's and curls. They'll look (in their mirror anyway) better a lot quicker than a common sense overall workout and continue to pay you the $$$'s for their engorged delts and pecs. If a newbie is struggling with shoulder flexibility in a squat maybe they aren't ready for squats. I feel your pain though. There is a part of me that agrees with you but mostly, for the longevity of my career, I wouldn't go that route He'll appreciate the flexibility when it reveals itself! | ||
| luki | | ... | 24-03-2015 @ 16:47 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Front squats while flexibility improves seems the obvious solution here. They'll have great carry over to pulling and back squats and I can't think of a greater motivator to sort mobility than the shoulder flattening pain that is a front squat!-) | ||
| luki | | ... | 24-03-2015 @ 16:50 |
Avatar Member 5517, 1538 posts SQ 160, BP 165, DL 201526.0 kgs @ 110kgs UnEq | Post Edited: 24.03.2015 @ 16:51 PM by luki hifilover said:After tearing both my rotator cuffs and still suffering with a duff right shoulder I've used these to good affect: https://www.youtube.com/watch?v=XKLVlYt2Ioc I've also found that specific rotator cuff exercises have helped with overall shoulder mobility as well as 'front squat oly bar roll's' Basically you take the oly bar out on your shoulders as you would for a front squat, with your hands where they'd normally be and then do single arms roll's with it... You rotate the bar in each hand like youre trying to wind it into your shoulders... I've found it really helps to get my shoulder cradle loosened and I can keep a proper olympic clean lift grip when doing front squats Is there a way to do the second bit without another person? Maybe use a bar in a rack to push down on instead of them pushing up? | ||
| Ham | | ... | 24-03-2015 @ 17:11 |
Ham but hey Member 4787, 205 posts | Front squats are also an issue...the client is a solid mass of ex rugby player with bugger all shoulder and wrist flexibility...onwards with one thing at a time | ||
| WILLSAN | | ... | 24-03-2015 @ 18:54 |
 Trump will get another four years Member 126, 16707 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | People love to over complicate things. Daily stretching, in the positions that you need to flexible in = increased mobility in those positions. If you want faster results do it 2 or 3 times a day. It's as simple as that. | ||
| glen_danbury | | ... | 24-03-2015 @ 19:44 |
 Member 735, 1193 posts SQ 220, BP 135, DL 235590.0 kgs @ 80kgs UnEq | Ham said:Front squats are also an issue...the client is a solid mass of ex rugby player with bugger all shoulder and wrist flexibility...onwards with one thing at a time goblet squats, front squats with bodybuilders grip, dumbell squats etc etc until the flexibility improves. i was always taught to focus on perfect movement thats scaled for their flexibility until it improves i.e goblet squats &rt;bodybuilder grip fronties &rt; weighlifting grip front squats.client will still reap benefits and progression can be focued on both load and flexibility | ||
| Ham | | ... | 25-03-2015 @ 15:33 |
Ham but hey Member 4787, 205 posts | Thanks for the input guys | ||
| Scottish | | ... | 25-03-2015 @ 15:47 |
Member 2092, 592 posts SQ 190, BP 140, DL 220550.0 kgs @ 123.7kgs UnEq | As a means to an end, would the safety squat bar not be best placed here then so he can still squat with free weights and continue the mobility until a back squat position can be achieved? http://youtu.be/Ub-TSExU16Y This Donnie Thompson vid might be a good one to watch | ||
| b_rex | | ... | 25-03-2015 @ 16:12 |
 jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5567.5 kgs @ 97.6kgs UnEq | Ham said:Front squats are also an issue...the client is a solid mass of ex rugby player with bugger all shoulder and wrist flexibility...onwards with one thing at a time Have him try front squats holding straps, negates the wrist flexibility somewhat. https://www.t-nation.com/training/how-to-front-squat-with-straps You could also try landmine squats https://www.t-nation.com/training/best-squat-youre-not-doing | ||