Shoulder pain during squats is a common issue for many lifters, often accompanied by discomfort in the elbows. One potential cause is limited shoulder external rotation, which can create strain when holding the barbell in the squat position.
Why Shoulder Mobility Matters in Squatting
Proper shoulder mobility—specifically external rotation—is essential for comfortably supporting the bar on your back during squats. Insufficient mobility can lead to:
Shoulder Pain: Tension and strain from forcing the arms into position.
Elbow Discomfort: Compensatory stress placed on the elbows due to poor shoulder positioning.
Poor Bar Position: Difficulty maintaining a stable bar placement, affecting squat mechanics.
Quick Self-Assessment for Shoulder External Rotation
Try this simple test to check your shoulder mobility:
Stand Against a Wall or Squat Rack:
Keep your back flat against the surface.
Avoid arching your lower back.
Arm Position:
Raise your arms so your elbows are in line with your shoulders (90-degree angle).
Rotate your arms backward, aiming to reach 90 degrees of external rotation.
Key Signs of Healthy Mobility:
Your hands should comfortably move back without your back arching.
No compensation from other joints (e.g., lifting the ribs or twisting).
If you can’t achieve this position without discomfort or compensation, you may need to address limited shoulder mobility.
Improving Shoulder Mobility
If you struggle with this movement, try these strategies:
Shoulder External Rotation Drills: Band or dumbbell exercises targeting external rotators.
Thoracic Spine Mobility Work: Foam rolling and mobility drills for upper back flexibility.
Stretching the Chest and Shoulders: Incorporate doorway stretches or pec stretches to loosen tight muscles.
Modifications to Reduce Pain During Squats
While improving mobility, you can also adjust your squat setup to reduce discomfort:
Widen Your Grip: Move your hands slightly wider on the bar to reduce shoulder strain.
Use a Safety Squat Bar (SSB): This specialty bar reduces shoulder involvement.
High-Bar Squats: Shift from low-bar to high-bar squats for less shoulder rotation demand.
When to Seek Help
Persistent shoulder or elbow pain may require professional assessment. Consider consulting a physical therapist or a qualified coach for personalized guidance.