How to Set Up the Shoulders for Optimal Back Squat Technique
Written on November 22, 2013 at 7:36 am, by Eric Cressey
There are a lot of people out there who struggle to get the upper back, shoulders, and arms in the right position for the back squat - whether it's because their technique actually causes pain, or simply puts them in a bad technical position. With that in mind, I thought I'd use today's video to touch on why it can be a problem for some folks, and some quick technique modifications you can make to clean things up.
These cues can work hand in hand with a lot of the shoulder mobility drills you've seen here at EricCressey.com and on my YouTube page.
If you're looking for a collection of mobility drills and strength and conditioning progressions - as well as detailed coaching videos like this - be sure to check out The High Performance Handbook, a versatile resource you can tailor to your individual needs and training goals.
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November 22nd, 2013 at 12:17 pm
EC,
Good stuff as always. Many athletes (and coaches alike) with tight pecs tend to have a hard time getting into a good position. My favorite corrective exercises for this are your T-Spine Extension exercises, Overhead Y’s to W’s driving the elbows down and keeping the fingertips on the wall or floor, depending on start position. This elbow drive definitely has a positive impact on pec tightness and allows for a better set up. Also, I like to use an overhead squat with a bar/dowel to really highlight areas of needed mobility and encourage a more upright posture.
What other mobility exercises you recommend for someone with a bum shoulder with very poor ER but winging hypermobile scapula, haha?
-SG
November 22nd, 2013 at 2:01 pm
Hi Eric
I am unable to back squat due to flexibility, but I was interested to watch your front squat video of last December. I have been using the Sting Ray apparatus for the front squat, and it works fine for me. Do you have any experience with it and/or comments?
Thanks
November 23rd, 2013 at 1:43 am
Awesome information EC. This isn’t really related to setting the bar for the squat, but I was reminded of this article that talks about bracing instead of arching in the squat.
http://www.strengthsociety.com/lift-bracing-arching/
Great stuff as always EC.
December 4th, 2013 at 7:14 am
Roger,
That’s an acceptable addition.
March 14th, 2014 at 2:36 pm
EC,
I get a pretty good amount of pain at the biceps tendon head in the anterior shoulder when I squat with my elbows with with my wrists straight as Greg demoed. Do you have an go-to mobs or drills to helps quiet the over-active lat problems that may cause it?
March 16th, 2014 at 9:24 am
Matt,
I wouldn’t say that it’s just overactive lat stuff. Could also be poor cuff control and a lack of scapular control.