I've been lifting for 17 years.... I can't squat at all because my arms wont allow me to reach the bar when it rests on my shoulder blades.... if I rest it closer to my neck, I lose all feeling in my left side... and front squats are practically worthless.
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Have you tried developing your back and shoulder muscles more to support the bar better? Also, front squats / kettle bell squats are an alternative, although they're not exactly one-to-one.
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My back and shoulders are pretty well developed... I'm crazy flexible too, but for some reason my arms just can't reach that direction no matter how much I've tried stretching to increase ROM.
Closest I can get it is the base of my neck and then it starts pinching vertebrae, so I just said screw it, I'm not completing, there's no point.
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Oh it's your wrists that's the problem? I thought you were saying you couldn't get your shoulders/arms back and that seemed like crazy restricted ROM on that.
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Don't know if you lift at home or at a gym. Safety squat bar is your best solution. https://www.elitefts.com/elitefts-ss-yoke-bar.html It's pricey but it will get you squatting again. Also, front squats are good enough for olympic lifters so I wouldn't discount them.
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So it's not technically a "safety squat" because a safety squat is by definition a front loaded squat, but the below video shows a really common technique used by people with shoulder mobility issues or just general shoulder issues.
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Try Zercher squats......
Great variation, may fit the bill with limited upper extremity motion, but wanting lower body work out.
(Then think about a session or two with a good physical therapist to help with that cervical impingement.....)
Amen brother.
Weight doesn't matter. Training to failure matters. (Or in the case of back squats, training until just before form failure matters) As long as you're doing this, your training weight will increase, and you will make gains.
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Try Bulgarian split squats. Targets the same muscle groups as the squat, but is much easier on the back and doesn't torque the shoulder or require as much flexibility.
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With Gent as the strength and conditioning coach, front squat was our main lift, not back squat. We incorporated back squats with things like box squats, back squats with resistance bands/chains, and speed squat, but front squat was our core exercise and what we maxed out on. Front squat was more essential for developing quickness, speed, and explosiveness. It also helped strengthen your other lifts like power clean, since you essentially end the lift with a front squat.
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didn't know it was big squat Friday but we did max at the school today. can I upload a snapchat video to TKP? I have a freshman (that's been to about 1/2 of VTs games with me) that started last year at LB/RB max 390 today. I work out with my team. I came in at measly 310. he put me to shame it was embarrassing lol.
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If the workout split turns it into where you do #BigSquatMonday instead of Friday does it still count as a big squat when it happens? Asking for a friend.
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Comments
I celebrated by going to the gym and doing #normalsquatfriday
I did some #CardioFriday because I legit can't walk up stairs the day after #normalsquadfriday
You gotta suck it up the first week or 2 then you will be fine. Start super light and build up
At least you can squat....
I've been lifting for 17 years.... I can't squat at all because my arms wont allow me to reach the bar when it rests on my shoulder blades.... if I rest it closer to my neck, I lose all feeling in my left side... and front squats are practically worthless.
Have you tried developing your back and shoulder muscles more to support the bar better? Also, front squats / kettle bell squats are an alternative, although they're not exactly one-to-one.
My back and shoulders are pretty well developed... I'm crazy flexible too, but for some reason my arms just can't reach that direction no matter how much I've tried stretching to increase ROM.
Closest I can get it is the base of my neck and then it starts pinching vertebrae, so I just said screw it, I'm not completing, there's no point.
I'm confused and intrigued by this. What can your arms not reach? Struggling to picture this on a squat.
Where/when the squad bar rests on my shoulders, I can't get my hands back far enough to grab and hold the bar.
I know this is bad form with the wrists, but it's the best pic I found. Can't get my wrists back far enough to properly grip bar:
Oh it's your wrists that's the problem? I thought you were saying you couldn't get your shoulders/arms back and that seemed like crazy restricted ROM on that.
I had this problem too. Spread your hands out as far as you have to. With time you will dynamically stretch your shoulders.
You could also buy a safety squat bar. While it isn't meant for the purpose you would be using it for, it would also work. Safety Squat Bar
Should have read further...drinking currently, so I will take a sip.
https://www.sorinex.com/products/top-squat
This is a less expensive option that works on a normal Olympic Bar, turning it into a safety squat bar.
Don't know if you lift at home or at a gym. Safety squat bar is your best solution. https://www.elitefts.com/elitefts-ss-yoke-bar.html It's pricey but it will get you squatting again. Also, front squats are good enough for olympic lifters so I wouldn't discount them.
Unfortunately, I don't have access to that.
I front squat, but...
So it's not technically a "safety squat" because a safety squat is by definition a front loaded squat, but the below video shows a really common technique used by people with shoulder mobility issues or just general shoulder issues.
So... #BigDeadLiftFriday?
Try Zercher squats......
Great variation, may fit the bill with limited upper extremity motion, but wanting lower body work out.
(Then think about a session or two with a good physical therapist to help with that cervical impingement.....)
Zercher squats
The neck is only an issue when I rest 250+ on it and even then after a few minutes I'm back to normal. I just don't risk it anymore.
I'll look into Zercher and see what he has to offer.
The trap bar squat is a very safe and effective alternative than regular squat. Give it a try if you have access to one. I love this exercise.
BLASPHEMY. Front squats, cross arms over bar... Incredible exercise.
It's good but you always feel like a little kid trying to hang with the big boys with that exercise.
Don't let trying to put up big weight get in the way of being able to squat
Amen brother.
Weight doesn't matter. Training to failure matters. (Or in the case of back squats, training until just before form failure matters) As long as you're doing this, your training weight will increase, and you will make gains.
Try Bulgarian split squats. Targets the same muscle groups as the squat, but is much easier on the back and doesn't torque the shoulder or require as much flexibility.
With Gent as the strength and conditioning coach, front squat was our main lift, not back squat. We incorporated back squats with things like box squats, back squats with resistance bands/chains, and speed squat, but front squat was our core exercise and what we maxed out on. Front squat was more essential for developing quickness, speed, and explosiveness. It also helped strengthen your other lifts like power clean, since you essentially end the lift with a front squat.
I did #beerandbourbonFriday since I'm just about to enter Lent.
didn't know it was big squat Friday but we did max at the school today. can I upload a snapchat video to TKP? I have a freshman (that's been to about 1/2 of VTs games with me) that started last year at LB/RB max 390 today. I work out with my team. I came in at measly 310. he put me to shame it was embarrassing lol.
#humblebrag
I celebrated my 50th birthday this week by repping 315 3x.
#boastfulbrag #idontcarewhoknows
That's a sweet leg press number.
Hold up, Cowpoke.
I'm sllinging' 410 on leg press... just after my back squat.
#smartassesarelonelypeople
haha kinda, idk im a young spry who pretends to be "inshape and athletic" but weights don't lie lol. 385 is the 385 in the gym, cant fool anyone.
If the workout split turns it into where you do #BigSquatMonday instead of Friday does it still count as a big squat when it happens? Asking for a friend.
If squats were easy, they'd be called leg presses!
I'm gonna celebrate by participating in #NoSquatFriday
I'm with you, squats suck.
#imfateveryday
If the bar ain't bending you're just pretending
How many drinks does that take?
It only takes a few rails to make the bar bend
Need to specify: liquid or powder
Well I did say "drinks" but whatever it's a party
I'm confused - you didn't even make the comment I'm replying to...
EDIT: this is your fault. /ssssubstanceabuse
Rails from TOTS. Do they serve in powder form now?
😬😬😬
In many areas of the world, a line of cocaine is called a "rail".
Thought this joke would do better. Ah well
If coke's a joke I cant wait for the next line
I'm out of the loop on cocaine, sorry
anyone else with long legs/femurs hate squatting but love deadlifting?
*Shotguns Natty Light and punches wall*
From the gym that brought you #BigSquatFriday
Coming this offseason:
#BarSlamTuesday
Hilgart is going to get seriously hurt if he keeps chest bumping these monsters....get outta the big man's way!
Give me a call when they do #CheatDaySunday, that's more my speed.
Where is Tyrell Smith projected to play this season? I know this is a weight room clip, but should he contend for a starting OL spot? Just curious.
That poor floor.