Anyone have trouble getting their arms back to hold the bar with squats

**bma33** · 05-18-2009, 02:07 PM

Been wanting to squat but struggling to grab bar (no flexabilty I suppose) have to hold the inside collar and just do not feel comfortable plus the thought of losing fingers re-racking sucks have been trying to stretch but it doesn't seem any better... any ideas

**CHAP** · 05-18-2009, 02:15 PM

work on the stretch while your trying to get there just do front squats

**bma33** · 05-18-2009, 02:20 PM

what is a good stretch for shoulder/pec

**thabeastmaster** · 05-19-2009, 12:12 PM

allllll the time, my shoulders will even cramp up sometimes......too many shoulder locks from jerks with ego problems while grappling sure didnt help.....gotta love the clicking feeling while doing lateral raises!!

**tboney** · 05-19-2009, 12:19 PM

I have the same problem! I am thinking of doing some yoga once a week to try and get more flexibility.

**bma33** · 05-21-2009, 09:28 AM

I have been trying to stretch and I feel like my shoulders have fused or something its crazy. the angle doesnt even feel comfortable feels like my shoulders want to dislocate lol I have also thought about the yoga class but damn the stuff they do I dont have a chance lol

***FireGuy*** · 05-21-2009, 07:33 PM

I feel your pain, I grab the collars as well. I could not do a behind the neck press if my life depended on it.

**eatrainrest** · 05-22-2009, 10:42 AM

try post workout forehand stretching for 15-30 seconds to increase flexibility every other day if you can, of course after a warmup

***FireGuy*** · 05-25-2009, 06:16 PM

What is a forehand stretch?

**ph34rsh4ck** · 05-25-2009, 06:45 PM

Originally Posted by FireGuy1

What is a forehand stretch?

Pfft...guy doesnt know what forehand stretching is...lol........

***t-gunz*** · 05-26-2009, 06:19 AM

^^^ lol

once you keep practicing squats you'll reach the bar and not even think about it.
i had had that problem till the 3rd time i started doing it.

give you an excuse to train legs more.

***FireGuy*** · 05-26-2009, 07:10 AM

I have been in the squat rack for over 20 years, I dont think that is the answer.

**eatrainrest** · 05-26-2009, 09:40 AM

Originally Posted by ph34rsh4ck

Pfft...guy doesnt know what forehand stretching is...lol........

and your credible source of info is what? ok.. fireguy a forehand stretch is stretching the anterior delt/pec muscles by having an open hand against a wall/straight pole, etc, and your arm is straightned out behind you

***FireGuy*** · 05-26-2009, 01:03 PM

Originally Posted by eatrainrest

and your credible source of info is what? ok.. fireguy a forehand stretch is stretching the anterior delt/pec muscles by having an open hand against a wall/straight pole, etc, and your arm is straightned out behind you

That's what I thought you were implying I am not limited in this motion, its more of a posterior rotation of the shoudlers/rotator cuff which causes the problem. I am assuming the OP is experiencing the same thing.

Hence, why I asked the question, I thought maybe there was a modified forehand stretch you were referring to which would help with this aspect.

**eatrainrest** · 05-26-2009, 01:15 PM

Originally Posted by FireGuy1

That's what I thought you were implying I am not limited in this motion, its more of a posterior rotation of the shoudlers/rotator cuff which causes the problem. I am assuming the OP is experiencing the same thing.

Hence, why I asked the question, I thought maybe there was a modified forehand stretch you were referring to which would help with this aspect.

i see, he was referring to a pec/delt stretch and thats what i perform. for posterior stretches. for posterior he could perform the backand stretch, or rotator cuff stretch (grab a towl or band and hold it so your hands are about 45 degrees to the vertical. gradully roll your hands bakwards so that your houlders and elbows are at 90 degrees and a stretch is felt in the anterior shoulder.

**bma33** · 05-28-2009, 08:20 AM

Have been trying different stretches I think its gotten a little better but not much I am wondering if changing up which day meaning which body part I follow with legs would help. I currently do chest/tri, back/bi, shoulder/legs, day off. my chest is still tight and my shoulders get pretty pumped I might switch to Legs/shoulder, chest/tri back/bi day off to see if i can then get a better stretch for squat day... any thoughts am I just waisting my time

**powerliftmike** · 05-28-2009, 12:11 PM

This is a common problem with the higher weight classes in powerlifting. The bench press really hurts shoulder flexibility and then being big in general makes it hard to "stuff" yourself under there. I know Markus Ruhl, probably the bodybuilder with the biggest delts ever, said he only does leg press and front squats as he cant fit under there for back squats haha.

One easy solution powerlifters use is change the bar..its not IPF approved but many federations allow the use of 8 ft squat bars too.

**Hornedone** · 06-02-2009, 08:51 PM

I've got that problem now. Now I either do DB squats or the "machine" squats. Figured something is a lot better than nothing at all.

Hook'em ~v~

**Trimaxis210** · 06-07-2009, 03:33 AM

May i suggest improving the mobility in your rotator cuff. This is best done with a resistance band. Look it up on youtube, band excercises for rotator cuff. There are several different ones you need to do and they will not only improve flexibility/range of motion but overall shouldder strength and joint health.

**dstate52** · 06-07-2009, 08:51 PM

man it sounds kind of gay but try to do some yoga. That will really help with your flexibility. I know the P90X yoga is pretty good for flexibility.

**Jon the Rooster** · 07-19-2009, 07:40 AM

I'm in the same boat with flexability with shoulders. I have to really focus to prep for squats & when I'm done with a set I must slowly let go of the bar with one hand at a time & then step out from the cage.
I have had a sore left shoulder for years ( don't know what I did either??) But recently a crunchy noise is felt in there, so while waiting for my Sports med Dr visit, I have droped to a 2 week prime & have been doing alot of rotator cuff stretches & band stretching.
A reverse pitch exercise using the bands is very helpful in making my cuff stronger and more flexable, plus, seams to help with the crunching noise too.
I have thought about yoga too but just want to get back to hit'n them weights!!