Problem with squats ...

[Life-is-short]

Im new to lifting so go easy on me haha ... anyway

Does anyone else have a problem reaching the bar whilst behind your head?
My arm / shoulders feel like I am over stretching to reach the bar ...

Ive watched many "How to" technique videos on youtube by advanced lifters, and they as im sure all of you, have no problem reaching back like that. I guess my shoulders are only designed to work in front of me haha.

Is there any exercise I should do to help my shoulders use to stretching like that?

[BigBuck6]

It sounds like you may have a posture problem whether it be genetic or induced. Try light rowing movements and shrugging movements to stregthen those muscles and pull everything back where it should be. In PT offices, we use elastic bands to do this but you can use all sorts of things including barbells and dumbbells.

[Life-is-short]

Hey Bigbuck6, thanx for the reply. Il give those exercises a try.

I am able to reach the bar, but my shoulders are in full stretch and tight ... makes the exercise just a little uncomfortable.

[Little76]

You aren't squatting low bar are you? The bar is on the upper traps?

If so, a lot of stretching is in need for you sir .

Don't give up, squats are KING!

[KeyMastur]

instead of grabbing the bar just a little more than shoulder width apart, you can try to outstretch your arms all the way to the plates. this takes stress of off the shoulder joint and might help in your case.

(does that make sense??)

[jla1986]

Lots of stretching will help and practice. I also agree with keymastur when im real sore I also take a wider grip on the bar it should help you build up to a closer grip.

[BigBuck6]

instead of grabbing the bar just a little more than shoulder width apart, you can try to outstretch your arms all the way to the plates. this takes stress of off the shoulder joint and might help in your case.

(does that make sense??)

Great Advice, just be careful if you have the safeties set as you can crush your forearm. I learned the hard way.

[hoyle21]

I am the only person at my gym that squats, anyone else in that boat?

[BigBuck6]

Close there are only a handful in my current gym, and even less that know how to squat properly.

[savking]

Markus Ruhl had to stop back squating because he couldnt reach the bar on account of his shoulders being to massive!
He changed it for front quating (according to his dvd)

[jfletcher]

Sounds like your tight across the chest to me, try stretching out you chest and shoulders before every session

[savking]

Close there are only a handful in my current gym, and even less that know how to squat properly.

I count 3 at my gym!
I saw 3 guys spoting one dude who had 2 plates on but for some reason he walked out the rack beyond the safety bars and proceeded to quarter squat for one rep while his buddies wer in front of him lifting the weight? WTF

[Life-is-short]

instead of grabbing the bar just a little more than shoulder width apart, you can try to outstretch your arms all the way to the plates. this takes stress of off the shoulder joint and might help in your case.

(does that make sense??)

Wow what a difference! Its ALOT easier for me to reach the bar with a wider grip! I can grab the bar with ease when I grab it wider and I get no over stretch feeling!

Sounds like your tight across the chest to me, try stretching out you chest and shoulders before every session

Yes the tight feeling is right across my pec area when I stretch back, and in my shoulders, this wider grip makes a massive difference and I can grab the bar without felling
like im going to pop a shoulder lol

Again, tonnes of helpful info guys, this seems like a great forum!

Thanx!

[kiki123]

Good to hear that it worked for you. Like others have said keep squatting, keep that posterior chain tight! and don't round the lower back.

[Life-is-short]

Il do my best Kiki lol thanx everyone again!

[songdog]

Yes I do.I had rotorcuff surgery and a torn bicep tendon.So I got to stretch like hell.Even then it hurts a bit.But I believe squats rule.

[BgMc31]

Markus Ruhl had to stop back squating because he couldnt reach the bar on account of his shoulders being to massive!
He changed it for front quating (according to his dvd)

I doubt that to be true...well he might have felt that way, but there are much bigger guys than Ruhl who squat.

Like previously posted, try having a wider hand placement. Also when warming up, try to put the bar as low as possible on the back while the bar is empty. This will stretch the shoulders. Go to youtube and type in shoulder stretches for olympic lifting, many of these stretches will benefit you even when low bar squatting.

[KeyMastur]

Close there are only a handful in my current gym, and even less that know how to squat properly.

i can't find too many at my gym that know how to squat "properly". there's this one guy that pisses me off every time he's on the rack. loads up 3 plates and goes down 6 inches - i kid you not, 6 f'n inches - for about 8 reps and then racks it. THEN......when he's done with the rack, he leaves the f'n plates on the bar. i exchanged some words with him once, but he didn't seem to learn his lesson.

[BigBuck6]

i can't find too many at my gym that know how to squat "properly". there's this one guy that pisses me off every time he's on the rack. loads up 3 plates and goes down 6 inches - i kid you not, 6 f'n inches - for about 8 reps and then racks it. THEN......when he's done with the rack, he leaves the f'n plates on the bar. i exchanged some words with him once, but he didn't seem to learn his lesson.

My high school coach taught me to go 90 degrees at the knee or below on the squat and leg press. In high school I tried showing off and half repping a squat and he pushed me down past parallel and let me sit there for about 30 seconds embarrassed to prove I couldn't actually squat that weight. Haven't tried to half-@$$ a squat since.