The #SquatUclub is now on UA-cam! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my UA-cam channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time! I’ll reply under the winners comment - so make sure you keep up on your notifications!
Hello Dr. Aaron do you have any tips for numbness in the arm while squatting with the bar after already trying to adjust position of grip, elbow, and bar.
This dude deserves a medal! I have had knee problems for 10+ years but i'm finally able to squat and train legs in general. However, hip pain and shoulder mobility quickly killed the joy for squatting, but this channel helps sooo much! Thanks dude, seriously!
Me too I started to SL, 5×5 and everything’s going great except one thing my shoulder started to hurt and I know now this is my issue,my shoulders wont move back for positioning squat bar. may have too learn front squats
@User22914was trying to fix my shoulder for about 5 years couldnt train anymore etc trying all sort spend tons of money on physio, doctors, massages, accupucture etc follow some of this guys stuff and understood what i was actually doing this is my first month back in the gym after 3 years so greatful, so id give em a try.
Lats Lats Lats for me...I am a mechanic and always in wierd positions. Lats have to be hammered everyday to keep decent front rack and comfortable backsquat for me. Excellent video!
Thank you for these videos, really appreciate what you are doing. I will be trying this, along with ankle and hip mobility training based on the videos you have posted.
I’m always in pain trying to grip the bar for back squats. Shoulder/pecs/lats don’t like the stretch and struggle. It also affects my ability to remain stable when squatting, and getting my chest forward when performing overhead exercises. Will give this a try and hope for the best 😎👍
First time back racking a barbell today after SLAP repair a year ago and I was shocked at how limited my external rotation is...this is exactly what I was looking for!
@@brianbecher5781 rehabbing a SLAP tear as well, everything is better, I can lateral raise again, db press, however, the external rotation just WONT get better. I tried these lat stretches and instantly gained like 20 degrees. How is your external mobility now?
This has helped me a huge amount. I dislocated a shoulder 2 years ago and completely tore the roto cuff off the shoulder. I am 68 now and have lifted my entire life. Thru hard work I'm back lifting to 100% of what I use to do, except the squat because I could not get under the bar. Doing these stretches has allowed me to. Thanks so much Rick
This is awesome ! I'm having really bad left elbow and and shoulder pain while squating. I did this ball trick today before my routine and the magic happened just like that. Not even a little discomfort. This is after just one day. Can't imagine how flexible i'm going to get using this method for months. Just one question, when is the best moment to do this ? right before your routine ? on rest day ? both ? how many times a day ? etc. I can't believe how you look like a rubber band when you get under the bar at the end of the video, damn !! moving your elbows forward like you did, wow ! I would've cried in pain so bad.
Exactly what I've been looking for, I have osteo arthritis in my right shoulder and have been struggling to reach the bar when setting up for squatting, one session of stretching has gone from fingertips on the bar to a proper grip, this is absolutely part of my warm up routine now!
I just realized how much stiffness I have on my lats. Haven't squated with a barbell in a few months and all of a sudden I'm having exteme trouble even getting my shoulders and hands into a comfortable spot to even lift it off the rack. I'll try these techniques!
Did this without the blue ball for the first one. Just made a fist and used that as a replacement for the blue ball. With that and the armpit stretch with the bar, i immediately felt less stress on my shoulders and wrist
I haven't touched back squats for years due to feeling discomfort in my chest and shoulders After following this just once, it's not perfect yet but I feel quite a bit less discomfort trying to do back squats again that I actually did it for a set!
Thanks for the tutorial. pain in my shoulders fuck my squat workout... can't concentrate since the pain is so intense. Just reaching the bar is a killer. I'll try your advice on my next workout. Nice shirt by the way!!
warm up good position back squat - high bar/ low bar> 1:35 Pec mobilization ----- 1~2' (Pec => shoulder external rotate) 2:40 Lat mobilization ----- 1~2' 3:50 Lat stretch (barbell) ----- 5 rep/ each side (10s hold) (Lat => shoulder external rotate/ OH-Lift) warm up Pec & Lat => shoulder external rotate>
Has anyone felt like the tightness actually pulls you forward during your squat? My shoulders have gotten so tight I switched to front squats and was amazed how much better my posture/form was. I'll be working to get mobility back, cause im not as comfortable loading up on front squats.
thanks for this video, I struggle to repack, I get tired by the end of a set and my left shoulder wants to take on more of the load so when I go to put the bar back I feel a sharp pain in my left shoulder. ITs frustrating because I want to progress in my squat weights but Its difficult with this discomfort. Im gonna try some things in your video and see if there is a difference.
I really hope this helps, im going to try. It’s just the left should! I can not hold the bar ! Unless I hold it way to high ( which is a no go because it rests against my neck.) moving my arm back that far to how the bar is insanely uncomfortable. my left shoulder is also weaker
Aaron, thank you for yet another great video. What if the cause of bad rack position is weak rotator cuff mobility? Can you please do a video on fix rotational issues at the elbow joint. My forearm has (very) limited external rotation at the elbow joint. Standing with my back against the wall _ elbows bent _ I can rotate my left forearm all the way back to touch the wall. I cannot get half of that done with the right hand side. Can you please make a video about that issue.
#SquatUClub Excellently done as always sir! I am still absolutely struggling with the front squat rack position... I followed your video, but no luck so far 🤦🏻♂️ guess I've just gotta keep on stretching!
I'm currently recovering from a shoulder impingement injury, and it's affecting my squats. It's challenging and slightly painful to tighten my upper back (pulling my shoulders forward). Are there any stretches or movements you'd recommend as a solution?
Hey dude, just found your channel. I am getting back into lifting and have been searching for different routines to follow. Most routines I see call for low-bar squats. I've watched your high-bar vs low-bar and understand there isn't really any advantage or disadvantage to either. I wanted to try low-bar, though, and find I can't get into that position and it's not because of the muscles you show here. Do you have advice for stretching or improving mobility in your upper back, like between the shoulder blades? My pecs, shoulders, and lats don't feel it, but it's super tight in my upper back when I try to lower the bar.
Thanks Aaron! Will keep these in my toolbox for when I get stiff in that position. I have a question: what's your opinion when, gripping the bar simmetrically when squating, one elbow is more opened (or up) than the other? This happens to me, although there is no pain whatsoever. Thanks!
Nobody is 100% symmetrical if you can work on it to bring up the flexibility that's great, if not I don't think that's a huge problem either if it doesn't hurt you.
I have extreme inflexibility to even hold the squat bar. My shoulders are also hunched forward. When attempting squats, my elbows are forward and have extreme flex of my wrists and I still can't even fully/tightly grip the bar. Even being that tight, I still get almost zero stretch out of these pinning movements and don't seem to get any value out of doing them. What does seem to get a really good stretch is a broomstick behind my head with my arms extended with palms on and parallel to/behind the stick. I also simply try to grab the stick like I would a squat bar and work from out very wide to in narrower and move the stick up and down my neck/back to increase tension. Honestly I am in dire straights with my issue, which I THINK is mostly related to extreme pec tightness. I want to safely fix this problem but pinning the muscle seems completely ineffective. What else can I do or should not do to fix this problem. I have had this issue for a while and I just can't seem to make any headway on it.
Are these things to open up your shoulders immediately before squatting? Or can I do these at home whenever I have time and see a mobility benefit when I go to the gym?
@@Milk-vw1cv Well I want to see more permanent benefits that will allow me to squat properly without needing an extensive routine every time before doing it. So I'm basically asking whether this stretches the muscles/ligaments or just loosens them immediately before.
while doing the last exercise that my lats hurt a lot for 1-2 immediately after like a sharp stretching pain. Is this an indicator of stiffness or a sign of imminent injury?
So im gonna try this my problem is that when I do low bars squats with heavier loads my arms are very fatigued and sore for 4 days in row especially my forearms and my Bizeps brachiales. I can’t bench or back training properly simply my arms becomes inable to hold tention with loads and it’s hurting like hell
I just physically cant get my hands and and stuff to rotate enough to where i can actually grip the bar, my arms only go back far enough for me to be able to hold it with my fingertips and nothing else
![How To Fix Shoulder Pain [SIMPLE STEPS]](http://i.ytimg.com/vi/CGuTduLud9g/mqdefault.jpg)
The #SquatUclub is now on UA-cam! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my UA-cam channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
I’ll reply under the winners comment - so make sure you keep up on your notifications!
Hello Dr. Aaron do you have any tips for numbness in the arm while squatting with the bar after already trying to adjust position of grip, elbow, and bar.
😢😢😢eee 2:57 e 2:57 2:57 stessysss
Power lifter in the past. I am 71 and cannot get shoulders back enough to squat. In lots of pain. 10 years I will try your exercises and let you know.
Any updates? Hope your pain abated!
Did bro died?
@@bodybuildingmania4690Give the guy a chance. He's got another 9 years.
Any update sir
And then…?
This dude deserves a medal!
I have had knee problems for 10+ years but i'm finally able to squat and train legs in general. However, hip pain and shoulder mobility quickly killed the joy for squatting, but this channel helps sooo much!
Thanks dude, seriously!
ZeroGround I’m so glad to hear you’re doing better!!
GREAT post. Been trying to solve this mystery for months now.
Me too I started to SL, 5×5 and everything’s going great except one thing my shoulder started to hurt and I know now this is my issue,my shoulders wont move back for positioning squat bar. may have too learn front squats
@Tmd- same 💀
@User22914was trying to fix my shoulder for about 5 years couldnt train anymore etc trying all sort spend tons of money on physio, doctors, massages, accupucture etc follow some of this guys stuff and understood what i was actually doing this is my first month back in the gym after 3 years so greatful, so id give em a try.
Lats Lats Lats for me...I am a mechanic and always in wierd positions. Lats have to be hammered everyday to keep decent front rack and comfortable backsquat for me. Excellent video!
Thank you for these videos, really appreciate what you are doing. I will be trying this, along with ankle and hip mobility training based on the videos you have posted.
Oh my goodness thank you so much! This drastically decreased my pain in
MY shoulder when squatting
Thanks, just started squatting instead of only doing leg presses and my shoulders are the biggest problem with my squat at the moment. Thanks again
Big Thanks for this video. After watching this video i had great squat day. Without right shoulder pain in back.
I’m always in pain trying to grip the bar for back squats. Shoulder/pecs/lats don’t like the stretch and struggle. It also affects my ability to remain stable when squatting, and getting my chest forward when performing overhead exercises. Will give this a try and hope for the best 😎👍
Have you tried it?
Give us your report FEEDEM
Honestly I've been thinking about my shoulder rotation on my left shoulder for this past week then see this. Your vids are goldmines man👌🏾
First time back racking a barbell today after SLAP repair a year ago and I was shocked at how limited my external rotation is...this is exactly what I was looking for!
Well, are you back under the bar?
@@jameswilsonmusic7749 improving every day
@@brianbecher5781 rehabbing a SLAP tear as well, everything is better, I can lateral raise again, db press, however, the external rotation just WONT get better. I tried these lat stretches and instantly gained like 20 degrees. How is your external mobility now?
Outstanding videos, because of you I am able to squat properly, or almost and getting better all the time. Thanks!
This has helped me a huge amount. I dislocated a shoulder 2 years ago and completely tore the roto cuff off the shoulder. I am 68 now and have lifted my entire life. Thru hard work I'm back lifting to 100% of what I use to do, except the squat because I could not get under the bar. Doing these stretches has allowed me to. Thanks so much Rick
This was super helpful! Third step was a GameChanger!
This could not have come at a better time. Thank you!
i have been waiting for a simple video addressing this issue for about 5 years now. Thank you!
This is awesome ! I'm having really bad left elbow and and shoulder pain while squating. I did this ball trick today before my routine and the magic happened just like that. Not even a little discomfort. This is after just one day. Can't imagine how flexible i'm going to get using this method for months.
Just one question, when is the best moment to do this ? right before your routine ? on rest day ? both ? how many times a day ? etc.
I can't believe how you look like a rubber band when you get under the bar at the end of the video, damn !! moving your elbows forward like you did, wow ! I would've cried in pain so bad.
Well how's it going
Exactly what I've been looking for, I have osteo arthritis in my right shoulder and have been struggling to reach the bar when setting up for squatting, one session of stretching has gone from fingertips on the bar to a proper grip, this is absolutely part of my warm up routine now!
I just realized how much stiffness I have on my lats. Haven't squated with a barbell in a few months and all of a sudden I'm having exteme trouble even getting my shoulders and hands into a comfortable spot to even lift it off the rack. I'll try these techniques!
Did it work, because i cannot go further than my neck
You are exactly who I am looking for! I can't squat at all because of this.
Thank you for this video. This has always been an issue for me when trying to barbell back squat.
Oh man i wish i could fly you to my country and hire you as my personal trainer for a while. This is so good.
I just knew you guys could help me with this :-) gonna try this today so that I can try and squat regular tomorrow... thanks for an awesome video :-)
I have squats tomorrow and this is perfect. Thank You Sir!
I was always doing light Face pulls (50 reps or so) before Squats, but I will try this as well, thanks
Have they helped?
Absolutely quality, this is the one I have been waiting for thank you for the great content
Did this without the blue ball for the first one. Just made a fist and used that as a replacement for the blue ball. With that and the armpit stretch with the bar, i immediately felt less stress on my shoulders and wrist
Dude!!! Keep on squatting in the free world!
I haven't touched back squats for years due to feeling discomfort in my chest and shoulders
After following this just once, it's not perfect yet but I feel quite a bit less discomfort trying to do back squats again that I actually did it for a set!
Thank you for this video. It helped me a lot.
10/10 will do. Thanks boss you're a godsend
I really need this! Thanks for the video 💪
This guy has a lot of great information! Cant wait to try this for my next leg day!
I do it 5mins/day and I can feel better on my shoulder while doing squat.
Excellent video Aaron! Thanks 🙏
That’s brilliant! Thank you!
Just what I was looking to find out :)
Now watching hopefully this addresses the severe cramping and tightness in the rear delt area 😢
Can wait to use this for my next squat session👍🏻
I needed this !
Amazing video as usual!
Thanks for the tutorial. pain in my shoulders fuck my squat workout... can't concentrate since the pain is so intense. Just reaching the bar is a killer. I'll try your advice on my next workout. Nice shirt by the way!!
tried to do a squat and my shoulders are so tight, definitely gona do more mobility
thanks so much for this!
Awesome as always! 👍🏾👍🏾👍🏾
Please do a video on squatting with Hip pain, specifically the sacroiliac joint.
Man u r my savior
warm up good position back squat - high bar/ low bar>
1:35 Pec mobilization ----- 1~2'
(Pec => shoulder external rotate)
2:40 Lat mobilization ----- 1~2'
3:50 Lat stretch (barbell) ----- 5 rep/ each side (10s hold)
(Lat => shoulder external rotate/ OH-Lift)
warm up Pec & Lat => shoulder external rotate>
Love this channel. My saved posts on insta are just full of this dude 😀
Needed this! Thank you!
loved it and needed it
Thank you Bro bester Mann 😊
U solved my problem... Thans u
Has anyone felt like the tightness actually pulls you forward during your squat? My shoulders have gotten so tight I switched to front squats and was amazed how much better my posture/form was. I'll be working to get mobility back, cause im not as comfortable loading up on front squats.
thanks for this video, I struggle to repack, I get tired by the end of a set and my left shoulder wants to take on more of the load so when I go to put the bar back I feel a sharp pain in my left shoulder. ITs frustrating because I want to progress in my squat weights but Its difficult with this discomfort. Im gonna try some things in your video and see if there is a difference.
I really hope this helps, im going to try. It’s just the left should! I can not hold the bar ! Unless I hold it way to high ( which is a no go because it rests against my neck.) moving my arm back that far to how the bar is insanely uncomfortable. my left shoulder is also weaker
You should always remind your viewers to "SMASH THAT LIKE BUTTON FOR THE ALMIGHTY UA-cam ALGORITHM!"
Shoes caught me by a bit of surprise
Aaron, thank you for yet another great video.
What if the cause of bad rack position is weak rotator cuff mobility? Can you please do a video on fix rotational issues at the elbow joint. My forearm has (very) limited external rotation at the elbow joint. Standing with my back against the wall _ elbows bent _ I can rotate my left forearm all the way back to touch the wall. I cannot get half of that done with the right hand side. Can you please make a video about that issue.
#SquatUClub Excellently done as always sir! I am still absolutely struggling with the front squat rack position... I followed your video, but no luck so far 🤦🏻♂️ guess I've just gotta keep on stretching!
But I’m assuming lack of mobility in your external rotation isn’t as contingent on a front squat rack than a back one. Maybe you have other issues?
came here from IG btw..didnt know you were on youtube lol
I’m 20 and I can’t even get my arms at a 90° angle without my shoulders cramping up so badly, I never squat bc of it 😂
please please make a video on knock knees and flat foot a detailed one and correction please i beg u sir love from india #SquatUclub
I was literally looking for this yesterday 🙏🙏🙏🙏🙏 Aaron, you the MVP
Thanks sensei .
#SquatUclub always love your Viedos.The Best!
I'm currently recovering from a shoulder impingement injury, and it's affecting my squats. It's challenging and slightly painful to tighten my upper back (pulling my shoulders forward). Are there any stretches or movements you'd recommend as a solution?
Hey doc, I owe you a beer for this video, thank you 🍻
Thank you great❤
Hey dude, just found your channel. I am getting back into lifting and have been searching for different routines to follow. Most routines I see call for low-bar squats. I've watched your high-bar vs low-bar and understand there isn't really any advantage or disadvantage to either. I wanted to try low-bar, though, and find I can't get into that position and it's not because of the muscles you show here. Do you have advice for stretching or improving mobility in your upper back, like between the shoulder blades? My pecs, shoulders, and lats don't feel it, but it's super tight in my upper back when I try to lower the bar.
Thank you
Thanks Aaron! Will keep these in my toolbox for when I get stiff in that position. I have a question: what's your opinion when, gripping the bar simmetrically when squating, one elbow is more opened (or up) than the other? This happens to me, although there is no pain whatsoever. Thanks!
Nobody is 100% symmetrical if you can work on it to bring up the flexibility that's great, if not I don't think that's a huge problem either if it doesn't hurt you.
Than you Doc!
I did these things, and it helped, but it appears that it's going to take a very long time to externally rotate my shoulders. I'm a heavy bencher btw
I have extreme inflexibility to even hold the squat bar. My shoulders are also hunched forward. When attempting squats, my elbows are forward and have extreme flex of my wrists and I still can't even fully/tightly grip the bar. Even being that tight, I still get almost zero stretch out of these pinning movements and don't seem to get any value out of doing them. What does seem to get a really good stretch is a broomstick behind my head with my arms extended with palms on and parallel to/behind the stick. I also simply try to grab the stick like I would a squat bar and work from out very wide to in narrower and move the stick up and down my neck/back to increase tension. Honestly I am in dire straights with my issue, which I THINK is mostly related to extreme pec tightness. I want to safely fix this problem but pinning the muscle seems completely ineffective. What else can I do or should not do to fix this problem. I have had this issue for a while and I just can't seem to make any headway on it.
U have to start selling T shirts 👌🏼
Could you use your fist instead if you don't have a ball or is it just better due to the pressure applied being more uniform across the same area?
Translate your book in Spanish!! Thanks for the information.
I'm working with a publisher right now to do so!
@@SquatUniversity fantastic notice! I appreciate it! I will buy it. Thanks from Spain.
Should unjust to this before squat or more frequently? I struggling to get under the bar comfortably.
4:03 for the lat stretch
Will these stretches help with overhead shoulder mobility for things like snatch and overhead squats?
Goat
Awesome information as always, thank you #SquatUclub
i have an old injury on my elbow that hurts when i squat all the time. how do you deal with that?
Would this help take some stress off my elbows? I have tennis/ golfers elbow on my left arm and golfers elbow on my right. :(
Are these things to open up your shoulders immediately before squatting? Or can I do these at home whenever I have time and see a mobility benefit when I go to the gym?
It'd be best if u did it right before but it defo doesn't hurt to do it earlier in the day
@@Milk-vw1cv Well I want to see more permanent benefits that will allow me to squat properly without needing an extensive routine every time before doing it. So I'm basically asking whether this stretches the muscles/ligaments or just loosens them immediately before.
Looks like my dogs Kong toy. She's going to be wondering why I'm putting it in my gym bag.
can i just hold a broomstick in replacement of a barbell for a while and kind of make my body used to that movement? im not sure if thats making sense
while doing the last exercise that my lats hurt a lot for 1-2 immediately after like a sharp stretching pain. Is this an indicator of stiffness or a sign of imminent injury?
5 reps 10" iso gang here ✊🏼
So im gonna try this my problem is that when I do low bars squats with heavier loads my arms are very fatigued and sore for 4 days in row especially my forearms and my Bizeps brachiales. I can’t bench or back training properly simply my arms becomes inable to hold tention with loads and it’s hurting like hell
🔥
my left shoulder is the problem feel very stiff and sore. How can I fix this?
Can I ask is this the same problem with a high pull my wife can't seem to get her elbows in the high pull position and I'm not sure why.
i need help from u i want to cure flatfoot and knock knee sir help me please
Man I’m like why do my shoulders hurt just putting my hands slightly behind me doing squats
I still can't get my shoulders into position. I do front Squats for now
I just physically cant get my hands and and stuff to rotate enough to where i can actually grip the bar, my arms only go back far enough for me to be able to hold it with my fingertips and nothing else
really confused why but it’s only one shoulder that seems o have pain but neither side seems to exhibit lat tightness
Would a foam roller work instead of the ball?