Originally Posted by
Chris Lippke
I think it was hinted at here (and you probably do something like this anyway), but I start with my index fingers on the powerlifting marks (32" vs. the 36" of Olympic) for the empty bar warmup and move them in one finger at a time per warmup. I end up with either my pinkies on the mark or another finger width within the marks. This way you gradually work it in so you get a nice, tight rack for the working weight.
And for a while, I would stretch it out using the Horn method between warmup sets. I should probably still be doing this, really.
My buddy who lives in the area started lifting again but almost immediately stopped because of this same issue (though, he did experience a detached biceps about a decade ago, so he's a little gun shy as it is). I don't think he's been under the bar in a few weeks now, and that's bad.
As Rip has mentioned before in a similar post, we'd all rather you high bar squat than not squat at all if the pain is that bad (and no one here doubts it is). Perhaps you can hybridize JHG's input with what you want to pursue. Something like:
Warmup using LBBS and stretching/moving your grip in. Throw in more warmup sets like JHG mentioned.
HBBS at a working weight for x sets.
LBBS a couple backoff sets at x% (I'm thinking 10% is a good starting point) less.
- You can use this to really explode your ass out of the hole with more power-focus or
- take it normal pace to fine tune the heck out of your form.
- if the backoff sets hurt the shoulders/arms take a bigger % off.
Lots of options. Less than optimal and NDTP? Sure, but it keeps you under the bar at least. My only concern would be lack of hamstring involvement in HBBS to make the knees happy. If you don't have any knee problems, this might be a nonissue. However, you've said you played soccer and wakeboard, so you probably got some knee problems. :-p