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Thread: Moving from high bar to low bar squats

  1. #1
    Join Date
    Aug 2017
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    Default Moving from high bar to low bar squats

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    I've been doing high bar squats thinking they were low bar squats for 3.5 months and thanks to one of your SS coaches I have now been corrected and am attempting to do low bar squats. My issue is the mobility in my shoulders to hold the bar correctly. I am only on my second week working on my shoulder mobility to be able to low bar squat. The pain is beyond excruciating. I am working on it even on the days I don't squat.

    To my question... because the pain is so high I wonder if I am helping or hurting myself. Is this something that will be good for my shoulders? I am an avid stretcher and this pain is over the top. I tough enough to keep at it if as long as I know it will be beneficial m or than just to get into a low bar squat. Looking for videos online has not produced any acceptable results.

  2. #2
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    Jul 2007
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    North Texas
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    53,559

    Default

    Low Bar Position Stretch | Paul Horn

    Could you find us a picture of what you previously considered the high-bar position to be?

  3. #3
    Join Date
    Oct 2016
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    45

  4. #4
    Join Date
    Aug 2017
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    Colorado
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    Default

    highbar squat - Google Search

    After proof reading my own post, it appears I am missing skillz to post coherently. Where is the edit button? I hope the post get my point across.

  5. #5
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    Jun 2017
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    Phoenix, AZ
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    Default

    I had this pain and just now (6 months later) I am getting flexible enough to get into the position easily and usually without pain. For a few months, the only way I could get into the position would be by doing the "low bar stretch" Rip linked to, before squatting. Tough through it. My shoulders hurt for a long time. Not sure if it's the most efficient way or not, but I know the shoulder pain is gone by now and I can get into the squat position.

    I found doing the "shoulder dislocation drill" every day helped with the pain and maybe increased mobility (I bought a thin 10ft pvc pipe and cut it down). The stretch helping mobility might have been just a placebo and just doing squats 3x a week got me to being able to do it with less pain. But it definitely helped with the soreness right then and there. YMMV

  6. #6
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    Aug 2017
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    Colorado
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    starting strength coach development program
    Quote Originally Posted by timelinex View Post
    I had this pain and just now (6 months later) I am getting flexible enough to get into the position easily and usually without pain. For a few months, the only way I could get into the position would be by doing the "low bar stretch" Rip linked to, before squatting. Tough through it. My shoulders hurt for a long time. Not sure if it's the most efficient way or not, but I know the shoulder pain is gone by now and I can get into the squat position.

    I found doing the "shoulder dislocation drill" every day helped with the pain and maybe increased mobility (I bought a thin 10ft pvc pipe and cut it down). The stretch helping mobility might have been just a placebo and just doing squats 3x a week got me to being able to do it with less pain. But it definitely helped with the soreness right then and there. YMMV
    I appricaiat the help. I've been doing the same stretches twice a day. I just dislocated my knee today so I'll have plenty of time to stretch while my knee heals. I have a bad MCL from a snowboarding accident and I was being stupid today and hurt it.

    I've always been concerned if my bad MCL would be in issue squaring but it has not been so far. I should really get it fixed so.e day, but it never hurts unless I do something stupid like fall off a skateboard awkwardly.

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