High bar squats

[pamparius]

My shoulders are pretty busted, due to martial arts-training and things of that nature. The low bar position aggravates my shoulders something fierce, especially when i try to elevate my elbows. Should I do the novice progression using the high bar squat? Should I add extra hamstring work if I do?

[Mark Rippetoe]

If you can't get in the low-bar position, you'll have to use the high bar. It's not optimum, but many people have done it that way for a long time now. It will cause your deadlifts to work your hamstrings more.

[nisora33]

Rip, if I may:

Pamparius, lowbar squatting has been difficult for me for the same reasons, but working the shoulders with "dislocates," as Rip has recommended elsewhere, twice a day and just before every squat session has done miracles for my shoulders. I don't know what your particular injuries are, but repeated bouts of tendinitis/impingement of the rotator cuff hasn't stopped me. Can't say that it has ever gotten entirely "comfortable," nor may it ever. Oh well.

Oh, and quitting martial arts helps, too. Though, it depends on what your priorities are at this time in your life, I guess.

-S.

[HBergeron]

I improved my ability to get into the low bar position significantly by doing snatches and overhead squats a little bit before and after my workout. I did DB snatches because I don't know how to do a proper snatch with a barbell. I had been doing dislocations, but they didn't really fix the problem. I have just been doing them for a few weeks, but I think my shoulder health is already lots better. They're fun to do, too!

[JLascek]

There are more stretches than just the dislocates (which should still be performed regardless):

- One-armed dislocates where the other arm stays by your side, elbow extended.
- Kipping swings (from a box if necessary) really help open the anterior portion of the shoulder.
- The shoulder (hyper-)extension stretch, either done with a partner standing behind you, gently elevating your arms to extend the shoulders behind the back, or with your arms on a racked barbell.

There are some others, but they may leave the scope of this particular problem. If you guys see any problems with these, shout it out.

Also, won't pressing correctly help strengthen the integrity of that joint? It didn't sound like you have a more serious injury that would prevent you from doing certain lifts altogether (like some lifters have with bench pressing).

If it were me, I'd want to exhaust all my efforts on gaining that flexibility or supportive strength at the shoulders before throwing out the lower bar squats entirely.