Squat setup check

[ravl]

The last couple of squat sessions have left me with some shoulder pain, it feels like it is right on the gleno-humeral joint. At first it was just my right shoulder, today it was both, although the left was really mild.

Here's a close up of my setup:


And my last video of my squat:


Any ideas?

[Kelli Nielson]

It looks like you're losing tightness coming out of the bottom and your elbows rotate down a bit on each rep. Jump out of the bottom and don't let your chest drop. Elbows may also be a hair high. Literally a hair.


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[ravl]

Thank you for the tips. Is this something I can train through as long as what ever I'm doing doesn't cause pain? The last thing I want is to hurt my rotator cuff.

[Kelli Nielson]

Thank you for the tips. Is this something I can train through as long as what ever I'm doing doesn't cause pain? The last thing I want is to hurt my rotator cuff.

Yes. Focus specifically on staying tight. Think about it throughout the squat. Eventually it will become something you just do. Think of it like learning to ride a bike. When you first start to you are spending a lot of time focusing on balance. As you get better and become more comfortable balance isn't something you really consciously think about at all.


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[ravl]

So I took time off during the holiday, shoulders still felt unhappy through most of last week. Did a workout again on Sunday, setting my hands inside the bench markings of the bar and went up to 225#. I felt a pinch on my right shoulder on the second workset, on the third I focused on keeping my thoracic spine tight and it felt good. No lingering pain. Need to focus on my thoracic spine as I work back up towards my PR.