Shoulder Pain with Squats

When you hear the word barbell, there is no doubt the back squat crosses your mind at some point. We know the squat rack has been missed by many during gym closures and people are eager to get back under the bar with back squats. However, nothing is more frustrating than having a barbell at your fingertips, ready to crush leg day, but you’re limited in your lift due to shoulder issues! Don’t fret, we got you covered! Follow along in this video to learn how much shoulder range of motion you need in order to back squat without issues, how to test it, and more importantly how to improve it so you can get back to your back squat gains!
For starters, let’s address the shoulder mobility requirements for the back squat. Unfortunately, the back squat is not the most friendly exercise for a stiff shoulder. That’s because the back squat demands a lot of mobility from the shoulder, specifically shoulder abduction, horizontal abduction, and external rotation (the position similar to throwing a football or baseball). This position, which we like to refer to as the modified 90/90 position (because it almost forms a right angle at your elbow but isn’t a true 90/90 position), can be really uncomfortable for a stiff shoulder OR for an unstable shoulder, meaning a shoulder that is the opposite of being stiff - rather it is excessively loose and may or may not have a history of shoulder dislocations. Either way - it would be wise to make sure you can even tolerate the modified 90/90 position without anything in your hands before you decide to hold onto a heavy barbell on your upper back.
When it comes to assessing your shoulder mobility for the back squat, don’t overthink it - just replicate the position without the barbell - see 2 minutes in! It is really important to perform this movement on both sides at the same time (even if you’re dealing with issues only on one side) BECAUSE the barbell back squat is a BILATERAL movement. You have to hold onto the barbell with both hands, thus if you’re more flexible on one side, your other side is going to be forced to replicate that position. You need to appreciate which side is limited and determine your back squat decision and positioning based on that side. Otherwise, this can be a recipe for issues to come if you’re forcing a stiffer shoulder into a position it cannot tolerate or get into on its own! If you’re concerned that you’re compensating from other areas in your body to achieve the modified 90/90 position or you don’t want to worry about your balance when testing your mobility, try out the modified assessment at 3 minutes in.
In the video, we discuss what may be contributing to your shoulder issues depending on where you’re feeling it. The beauty of the stretches and exercises we show you is that you can perform them right in the squat rack, at a wall, or on the floor! It doesn’t take much to improve your shoulder mobility if its a minor issue and you’re diligent with working on your shoulder mobility daily! Be sure to watch the entire video to learn various stretches and exercises, how to perform them correctly, what you should be feeling, and more importantly how often to do them to fix your shoulder pain with back squats!
What if back squats aren’t for your shoulders and you want to know what else you can do? Don’t worry, we cover that as well towards the end (see 8+ minutes)!
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[@senorsexy1502]

very insightful my shoulders are feeling way better now! thanks!

[@eafanboyssuck]

The older I get the I’m realizing more and more how much stretches are a necessity. Great video. I did these exercises at 1 am to prepare for tomorrow’s squat lol

[@exwifeschewtoy5516]

I love how all these squat mobility videos show a 150 pound dude with zero problems......show me a 230 pound bodybuilder with crappy external rotation and tight thoracic spine improve from your exercises.

[@jonathanmunoz3597]

I agree lol I’m currently on that boat right now I can’t even flatten my shoulders out on the wall From the example

[@eafanboyssuck]

@@jonathanmunoz3597 go to a physical therapist that sounds serious

[@rom_3145]

if it makes you feel any better…. im a 150 pound dude with a trashed right shoulder with no improvement from months of pt, squats still don’t feel right on my shoulder.

[@markcullen2870]

I mean I don’t think weight is the issue I’m 165 and I have extreme shoulder pain whenever I squat, it’s just a mobility and stretching thing

[@mcmjr405]

Record yourself doing them over time and post them here in the comments or on your channel and link it here.

[@joshuaswilling9428]

needed this vid, so clutch!

[@davidrahabi]

Awesome video thank you!

[@natajourney9914]

Thanks a lot for this video. Ive been weightlifting for a couple of months and had to substitute the squat for leg press because i couldnt figure out how to fix my shoulder issues. I'll try this out and hopefully it works

[@ThePrehabGuys]

Keep us posted!

[@natajourney9914]

Update First time squatting i tried the stretches before the exercise and went on to squat with just the barbell. It was still a little uncomfortable but not too painful, so i was able to do the squats and then repeated the process for the next sets. Took a couple days to focus on the stretches and went back to the barbell and i managed to do sets with some weight on the barbell with no pain issues. This helped me a LOT, whenever it feels too uncomfortable i just set the barbell down and work my shoulder for a little longer and reposition and it works just fine. Love it!!

[@MichaelM-gp1xi]

@@natajourney9914 Update? :)

[@taskeeni1102]

​@@natajourney9914any update so far? I was surprised when I tried the squat rack and I couldn't figure out why my shoulders were in pain.

[@natajourney9914]

@@taskeeni1102 Shoulders are fine now! Just need to make sure to do the lil stretches prior to squatting IF they feel too tight.

[@francoisl7663]

Perfect! Get a sharp cramp like pain in my shoulder when squatting. I have terrible mobility so will try this.

[@abhisheksathe123]

i also have this it feels like my lateral and rear delt is cramping so i have to grab super wide to compensate for that

[@user-cx5ni7me6l]

Thanks so much!

[@1bigimpact]

thank you ill use these for my clients i appreciate you taking the time to do this

[@ThePrehabGuys]

Appreciate the kind words and glad you found this vid helpful!

[@therealyanhuang]

Hey, thanks for this video. I am having a bad lower back now so this really helped me too. ❤️ Yan

[@ThePrehabGuys]

Hey Yan! So glad to hear it! Subscribe for more great content, we have some great content on low back pain! theprehabguys.com/program-low-back-prehab/

[@justviv92]

trying these the next time I go! Tried smith machines squats for the first time today and my shoulders were killing me after every set. Will definitely incorporate those stretches and see if they help!

[@WarrenWinter]

You guys are great!

[@ThePrehabGuys]

thanks!

[@mr.devil9577]

Both my shoulders especially my right are in agony. Starting to get my squats stronger but starting to give up from the shoulder pain 😔

[@ThePrehabGuys]

Don't give up! We've gotchu covered! theprehabguys.com/shoulder-prehab-program/

[@bobomks9369]

thanks a lot for this video!!!

[@ThePrehabGuys]

You are welcome!

[@jasonniles3627]

Great stuff. Anything for wrist pain. Especially when performing pushups.

[@ThePrehabGuys]

yes, look up it up here! - theprehabguys.com/search/

[@CristianLopez-xi4rt]

This is why I love kettlebells. I've always had issues with my shoulders even in middle school trying to throw a football, it would nag my shoulder every time. Try double kettlebell squats and mix it up.

[@sumitagarwal3788]

Wow best vido on youtibe on squat related induced shoulder pain . Rotation of shoulder is the cultprit

[@ThePrehabGuys]

yes!

[@jbakes6719]

needed this, im a big guy and yet my squat has always been low due to my shoulder feeling like its gonna pop out by rep 5, thank u

[@niemandkeiner8057]

Thanks a lot for the tip. I've started going to the gym and it seems like lack of shoulder mobility is exactly my problem with squats.

[@divyanshsahai]

Hey did you do what they are saying in the video? What are your results? I have left shoulder pain sure to shoulder mobility as well. Right shoulder is absolutely fine. LEFT ONE is bugging mei.

[@niemandkeiner8057]

@@divyanshsahai Yes, and it really helped, I have significantly more mobility in my shoulders now, though I'm focusing more on flexibility and balance rather than strength, so I prefer doing lunges and overhead squats. In any case, if you have shoulder pain you should probably see a doctor about it.

[@divyanshsahai]

@@niemandkeiner8057 did you go to a doctor?? I did upper body warm up today and I had less shoulder pain than before.

[@niemandkeiner8057]

@@divyanshsahai No, I didn't have any pain, I was just a bit stiff. If you have serious pain beyond normal muscle soreness, it's not a good sign. Either you're doing something wrong and hurting yourself or there's a medical issue.

[@keegancan]

This might work, but when your squatting you don’t want any should activation, which is what I experience a lot as the elbow comes away from the body (abduction)

[@jarvismarvis8900]

This is me with the left shoulder pain last few weeks bad sleeping can’t go back to back squats now

[@ThePrehabGuys]

Tony, try these exericses and see if they help!

[@davothegreat9990]

Hi, Powerlifter here. ;) 9/10 it's usually not getting tight before lift off. And not maintaining tension throughout the rep. Essentially instability is the root cause. In other words from before unracking bar and reracking, tension throughout the entire body should be 110%!

[@sumitagarwal3788]

When I do cardio , standing up, I throw straight punches while grabbing weights dumbbells in my hands . I think the added weight must have hurt me and it wrecked my elbow right hand. It's got tingling pain outside side of elbow not on the inside side

[@jacintatate]

I find the re-rack kills my left shoulder! Once Im away from the rack and start squatting I feel good, its at the end when Im fatigued and I need to walk forward and re-rack the bar that a sharp pain enters my left shoulder and after I put the bar down I have to drop my arm and rest a long time before the next set. Ill try taking on some of these tips and see if the exercises help me to open up the shoulders.

[@Sean-dg2uw]

Hey guys great vid as always! For the next topic could you focus on hip shift while squatting?

[@ThePrehabGuys]

yes we can discuss this!

[@LIFTLOUDPWL]

@@ThePrehabGuys hey Everytime I do back squats, I form this huge hard bump on one of my shoulders. This time was the worst, it is 3 inches long and an inch elevation, and it is like a huge tumor, probably tons of scar tissue or something that builds up and gets destroyed idk. Any way I can avoid this without removing the back squat out of my regimen?

[@periodic98]

Any vids on strengthening the scapula? Particularly imbalances on one side.

[@ThePrehabGuys]

We have a great shoulder program designed with that and more in mind, check it out! theprehabguys.com/shoulder-prehab-program/

[@fitnessexpert6175]

Hey guys amazing video... Can you please help to fix my chronic shoulder pain.. it been so long I'm suffering from the shoulder pain and there is unbearable pain right below the scapula ( left side)

[@ThePrehabGuys]

check out this program! walked you through the entire rehab process theprehabguys.com/shoulder-prehab-program/

[@Anonymous-vd5yd]

i had often this problem so i solved it, i do only front squats :D

[@ThePrehabGuys]

Front squats are a great exercise!

[@singletonjw11]

When I do the test @6:40 I get a very loud pop/crunch in my shoulder. It doesn't hurt at all but it's everytime I rotate it 😅

[@thegreatbuff]

When laying on the ground my shoulder comes off the ground when I try to put my arm forward palms to the floor but stays put when I rotate backwards. How do I fix the front rotation problem? Can’t even squat due to this pain.

[@lexagoclay8577]

So I’ve been having shoulder pain that’s more towards the tricep on my right side ( dom). It honestly is really upsetting and kills my want to squat cause it makes me feel like I’m getting limited by a muscle I’m not even working out. I hope these will help it cause if it keeps hurting I might have to stop squatting

[@davothegreat9990]

Instability issue. You're not getting tight enough before unracking. Don't unrack and then brace yourself, do all this before unracking the bar and maintain it for the entire rep range.

[@mariskonsteins7857]

Heya team, amazing explanation and info. Would you have specific suggestion to person who has had 16 dislocations of shoulders and labrums messed up with restricted internal rotation in both shoulders. Glenoid deep part is fractured on R and glenoid posterior part is fractured on L. R side is painful with being in position of back squat (high bar)

[@mariskonsteins7857]

Please guys, try to give me some guidance as I know that you are one of the best teams in rehab. 🙏🏽

[@ThePrehabGuys]

Hey Maris! Thanks so much for the kind words! Sorry to hear about what's going on in your should but I think we can help! I would look into our shoulder program first to really build up the stability following those dislocations. Then we have a great overhead program I would recommend. theprehabguys.com/shoulder-prehab-program/

[@Daysend34811]

Any good movements or stretches to help increase Shoulder IR for better mobility ?

[@ThePrehabGuys]

theprehabguys.com/posterior-shoulder-mobility-drills/'

[@ailurophile4341]

My legs can do more but my upper body can't lol

[@princessbubblegum9135]

I can’t even squat with no plates on the bar. Smith machine is fine. I had a serious fall 11 years ago and my left arm/ shoulder had never been the same… doesn’t help I had a head injury and refused to seek medical help 🤦🏽‍♀️

[@Claudio-gv2lz]

I have always had issues with my shoulders rom, i had surgery for rotator cuff tear a couple years back and when doing squats my elbows and forearms become parallel to the ground 😭

[@ThePrehabGuys]

Definitely try these exercises and let us know how they go!

[@RedGoobler]

Give that dude a microphone. Also some shoulder pain issues

[@x2openai]

My shoulders are not that felixble, i can't even squat because of this problem.

[@matttzzz2]

Im so damn inflexible, that guy looks like a circus performer in comparison to me.

[@ThePrehabGuys]

Gotta start somewhere, Matt! We believe in you!

[@halfdanhararson3966]

nope, my shoulders just say no :(

[@OfficialAntiquesRoadshow]

Why did my comment get deleted? This is simply not good advice Shoulder pain during squatting is primarily due to lack of mobility in retracting your scapula, ppl with this issue need to perform soft tissue mobilisation IN CONJUNCTION with ur suggestions, otherwise changes are phyrric and pain will persist This is incomplete information

[@ThePrehabGuys]

Not sure why your comment got deleted! And yes, some individuals may need some hands on work to help improve scapular mobility or mid back mobility, can be very case specific, but we believe these exercises are a good start for most! Thanks for watching!

[@Ejaz100]

Why is this video so long!!!

[@ThePrehabGuys]

Lots of good stuff to share!

[@Ejaz100]

@@ThePrehabGuys but i was watching this between sets of squats, you expect me to wait for 9 mins lol

[@KS-lv4br]

@@Ejaz100 same lol

[@natty_2747]

this video was low-key unhelpful

[@JM-zo5me]

Worst cameraman ever.

[@johnjay6370]

Thanks so much!

[@ThePrehabGuys]

You bet!