squat problems?

[tfavata]

Just wondering, as I gained muscle mass in my upper body I find it nearly impossible to get my arms back enough to the position to where I can hold the bar on my back to do the squat. Does anyone else have this problem and if so what can I do to possibly correct this problem. Any help would be greatly appreciated.

 

[Lowest]

I had that problem really badly when I did low-bar squats. With a wider stance and the bar low on my back, I could squat more, but man it killed my shoulders. Now I narrow my stance and put the bar higher on my traps. Can't squat as much, but it's more of a bbing squat now instead of a plifting squat... also, even though I'm even bigger it doesn't hurt my shoulders nearly as much.

 

[Outtlaw]

You can always do front squats. You wont be able to push as much weight, but they are very effective.

 

[bignate73]

stretch:
chest

do shoulder dislocates to loosen up your shoulders

widen your grip

 

[Illuminati]

Just wondering, as I gained muscle mass in my upper body I find it nearly impossible to get my arms back enough to the position to where I can hold the bar on my back to do the squat. Does anyone else have this problem and if so what can I do to possibly correct this problem. Any help would be greatly appreciated.

when you approach the bar as it is in the rack, grab the bar before you get under the weight. then pull yourself under and up into the bar. do not let go of the bar, and unrack the weight. do your reps, then rack.

 

[riverrock]

I have the answer!! Here's what worked for me. Grab hold of a broom-stick at home. Now, with arms as straight as you can, hold the broomstick up high over your head with arms wide apart. Now, keeping your back dead straight and no curving whatsoever, gently push your locked arms backwards holding the broomstick. Don't jerk. (its vital not to cheat yourself) I promise that within 3 weeks of doing this for 10 minutes in the morning and another 10 minutes anytime in the afternoon/evening you'll see noticeable results.

 

[lilsuperman]

bro had the problem my Sr yr in high school just strech your shoulders really well b4 doing it... i still have problems but i just get over once i get my first 10 in i forget about it...

 

[supreme]

You are tight in your internal rotators & probably weak in your external rotators - thus the beginning of an upper crossed syndrome & the forward head posture that many lifters develop due to a poorly designed training program where you are dominant in anterior movements and defecient in posterior & external rotation movements. If you do not seriously redesign your program you will continue to feel less comfortable squatting and eventually have neck & shoulder pain or problems and become one of those head forward, hunched over morons who only do chest and bi's seriously with way, way too many cunches and look like neanderthal man. Ask one of these idiots to do an unassisted pullup or chin up or a barbell row in strict form with no cheating, jerking or swinging of the bar with the same weight they bench - they can't!! and its due to lack of a properly desgined program.

you need to seriously reduce all anterior movements (benching, delt work, crunches & bicep curls) and increase all your posterior movements especially retraction & external rotation. You need to have your posture assessed and develop a corrective stretching program for your tight muscles ONLY (If you stretch everything you will create more problems - stretching a weak or overstrecthed muscle will only make it weaker!)

I suggest finding a corrective exercise specialist or good PT to help you; or at least a book on proper program design and DO NOT follow any of the garbage routines in bodybuilding mags, they will definately make your problem worse!!

S

P.S. Also not squatting is NOT the answer! (Leg pressess & extensions can NEVER equal the squat!)