Shoulders still inflexible

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Scott Birdby Scott Bird | January 12, 2006
Filed in workouts | 7 comments

With a couple of recent mentions of trying to use a lower bar position for squatting, I had a go today at attempting to lower my own. Using light weights and moderate reps I began gradually working upwards; however the lower bar made my shoulder inflexibility all the more apparent.

When the shoulder discomfort began to race past what I’d expect for those weights, I decided a bit of stretching was in order. I’ll continue the session tomorrow morning - using shorter sets. That seems to be one of the major contributing factors.

Box squat 4×10@20/44, 4×10@30/66, 4×10@40/88


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Comments

1

Your solution may also benefit from a thicker upper back to help hold that bar up and keep it there and share the load.

Posted by: Alberto Caraballo | January 12, 2006 5:09 PM

2

Yep, a bit of extra trap thickness would certainly be nice. Currently the problem seems to be just keeping the bar from rolling off down my back.

Posted by: scott | January 12, 2006 7:22 PM

3

I will second what Alberto said. I think all the back work I’ve put in has helped put a better platform on me. Not that it’s huge, but I’ve noticed I can place it easier. It’s not really high, but not really low as well. Barbell rows I think helped me the most.

Posted by: Chris | January 12, 2006 8:06 PM

4

with really low placement - bar resting on groove of rear delts - like you i find it painful to maintain for higher reps.

Posted by: john y | January 12, 2006 11:47 PM

5

So, what are the benefits of the lower bar position? Is it that it removes stress from the back? I find that to be a bit of an issue, one reason for using a squat machine. Hammer makes a nice hack squat that hits you right at the top of your butt. Of course, not practical for a home gym.

Posted by: Bud Gibson | January 13, 2006 12:06 AM

6

Bud, holding the bar a little lower does change the stresses a little on the back, but the main reason people do it is because it puts more emphasis on your hamstrings.

As for Hack squats not being practical for a home gym, remember that it’s only a simple barbell movement that the machine is imitating. For a bit more info on the original exercise :

Hack Squat

Posted by: scott | January 13, 2006 12:55 AM

7

I’d agree with dropping the reps while working on the lower placement. I find that after a rep or two the bar will revert back to my older higher position.

Posted by: Stinn | January 13, 2006 1:56 AM

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