Squatting with Dislocated Shoulder

**GettinJacked99** · 01-15-2009, 02:44 PM

In early September I dislocated my shoulder while playing football went to the 3 differnt orthos did some therapy and got it taken care of. Never told me i could lift weights but have been anyway and there hasnt been a problem ( all of my lifts have gone up alot and no pain).

Anyway i was squatting the other day and was getting real into it reppin out and ever since the injury i dont grip the bar hard just guide it and try to be careful of my shoulder. Since i got into it I gripped the bar hard and my shoulder spasmed a little bit. It was like a cramping feeling. Slight pain for about 30 secs afterwards but thats it. That was a week ago and today is leg day.

Anyone know anything of what this could have been and have tips on how i could avoid this today.

**SpartanFBall49** · 01-15-2009, 05:45 PM

Im not sure on what to do bout that, but i dislocated my shoulder 4 times during the season and have the same problem when i squat.

**GettinJacked99** · 01-15-2009, 05:53 PM

Well Just got home from doing legs and everything was fine. I warmed up my shoulder real good and concentrated on keeping it in a comfortable position.

**labradarep** · 01-15-2009, 07:53 PM

The obvious answer is that if an exercise causes you "Pain" then it should be discontinued. If it was a one time thing. The perform your leg workout. Just make sure if it happens again to stop immediately. Get checked again and find a different exercise in the mean time.

Are you performing any RC movements to help strengthen them ( The RC muscles are very important in stabilizing your shoulder joint).

**4Massupplement** · 01-15-2009, 08:26 PM

Work your shoulder out alot. I had instability in both my shoulders from dislocating them 12 times....had to have surgery. Don't do any bench or anything with wide grips like bench and all that. Once you dislocated a shoulder it gets easier and easier to dislocate it again

**Agallah Adams** · 01-20-2009, 11:54 AM

same thing happens to me. dislocated my shoulder multiple times in high school. now, before i squat, i just warm my shoulders up with some lightweight shoulder raises. if i don't do that and immediately go into squatting, the bar resting on my shoulders will make my shoulders go slightly numb.

**Snowman723** · 01-20-2009, 04:30 PM

I once knew a guy who squatted with an air-cast in his broken leg

If you wanna Squat, you'll find a way

**j2thecup** · 01-20-2009, 04:36 PM

i think front squats might take a little pressure off since the bars not directly on your shoulder

**JDkeystone** · 01-20-2009, 04:41 PM

Originally Posted by 4Massupplement

Work your shoulder out alot. I had instability in both my shoulders from dislocating them 12 times....had to have surgery. Don't do any bench or anything with wide grips like bench and all that. Once you dislocated a shoulder it gets easier and easier to dislocate it again

I got you beat; have now dislocated my (right) shoulder 13 times since '03 (the most recent time being today at the gym while doing lateral raises).

But both specialists I saw said they wouldn't operate on it cuz it's not "fixable" (as in, there's no torn or damaged muscles/ligaments to fix) so my "only option" is physio and learning to live with it (which would be great if it didn't pop out if you so much as even breathe on it the wrong way).

I can't wait to get home and pop some T3's (leftover from my last RX from when it last came out just over a month ago)...

**GettinJacked99** · 01-20-2009, 06:28 PM

Originally Posted by pumped4life82

I got you beat; have now dislocated my (right) shoulder 13 times since '03 (the most recent time being today at the gym while doing lateral raises).

But both specialists I saw said they wouldn't operate on it cuz it's not "fixable" (as in, there's no torn or damaged muscles/ligaments to fix) so my "only option" is physio and learning to live with it (which would be great if it didn't pop out if you so much as even breathe on it the wrong way).

I can't wait to get home and pop some T3's (leftover from my last RX from when it last came out just over a month ago)...

Wow thats rough. I thought i had it bad with one dislocation.

**GettinJacked99** · 01-20-2009, 06:30 PM

Originally Posted by Snowman723

I once knew a guy who squatted with an air-cast in his broken leg

If you wanna Squat, you'll find a way

Yeah im obviously never gonna stop just looking for ways to help it. I dont need to be squatting and having my shoulder pop out, which would probably lead to me dropping the bar or getting injured in another way possibly falling over and then have to get surgery because it came out again and be out of lifting for atleast 3 months.

**GettinJacked99** · 01-20-2009, 06:37 PM

Originally Posted by j2thecup

i think front squats might take a little pressure off since the bars not directly on your shoulder

Yeah i barely ever do them i should try it out, the only times i did it the pain was real bad from the pressure of the weight on me. I guess you gotta suck it up.

**SteR-** · 01-21-2009, 03:12 AM

went through the exact same thing a couple of months ago man.. I just did lots of box squatting and changed my grip of the bar so that I just had open palms pushing the bar against my back. Just make sure you squat in a power rack so that you can dump the bar if it gets uncomfortable..

**GettinJacked99** · 06-10-2010, 12:58 PM

drrd

**Chuck2600** · 06-10-2010, 01:09 PM

I dislocated my shoulder for the first and only time around the same time too. I've been back in the gym for about 3 months now and like you all of my lifts have gone up. However I am very cautious when It comes to doing certain workouts, I'm actually avoiding all chest, except for 3 sets of pushups till failure that I do about 4 days a week. I'm planning on seeing a doctor soon to see how far along I've come as soon as I get the time. Also I avoid doing squats too, I've found my own variation which I find works great. I do them on a shrug machine like the one in this picture

http://www.true-natural-bodybuilding...ug-machine.jpg

The one I use also has a diagram of someone doing squats with it so I guess that was also the intended purpose of the machine. I do squats with this along with a heavy set of leg press, lying down leg curls and calf raises and it gives me a excellent leg work out.

**JDkeystone** · 06-10-2010, 01:14 PM

Wow, strong bump. So I guess, since I was at 13 dislocations when this thread first went up, I then dislocated my right shoulder 20 more times on top of that, and also had surgery in March (which seems to have fixed the problem). Good luck to everyone else still dealing with the same thing!

**MebeItzhakYaDiq** · 06-21-2010, 03:11 PM

Originally Posted by 4Massupplement

Work your shoulder out alot. I had instability in both my shoulders from dislocating them 12 times....had to have surgery. Don't do any bench or anything with wide grips like bench and all that. Once you dislocated a shoulder it gets easier and easier to dislocate it again

no bench? how do you hit chest?

**1joey1** · 06-23-2010, 06:57 AM

I had the surgery 6 months ago for a bankart labrum tear after dislocating my shoulder and basically the only exercise i can't do is dips.

For squats i use the pad because it raises the bar making it a lot easier to wrap your arm around it. I can't squat without it, especially heavy because when i go heavy i use the pulling down on the bar technique and without that 2 inches that the pad provides it does the same thing to my shoulder as you said where it will hurt for like 30 seconds ridiculously.

**mikena37** · 04-17-2015, 02:48 AM

Good to know am not the only one. Ive just did it now and really pissed off. I've noticed it's way better to warm should and do the caged bar instead of free one. No more free one For me!

**Hedges82** · 08-23-2015, 07:04 AM

Originally Posted by mikena37

Good to know am not the only one. Ive just did it now and really pissed off. I've noticed it's way better to warm should and do the caged bar instead of free one. No more free one For me!

Glad i'm not the only one. After a discloation and few weeks into it, my problem was not able to getting my arms to sit comfortable to grasp the bar. So I've gone into machine squatting and just kept at it for couple weeks. My range of motion got a lot better where I can grasp it but its at a discomfort or not fully 100% so I haven't tried free bar squatting with weights yet (just been grabbing the bar and going under to grasp the ROM. I hope it gets better, I've been doing RC warmups everyday and stretches before workouts.

**JackCena** · 08-23-2015, 07:46 AM

when you have a dislocated shoulder you should do shoulder presses and bench presses as these do not affect the shoulder much so it will not cause you harm.

**sowilson** · 08-23-2015, 10:13 AM

you should be under the care/direction of an orthopedic sports medicine doctor or PT. When my son first hurt his shoulder and was undergoing rehab (no surgery) he was off of squats (or any shoulder weight bearing exercise) for 2-3 months. When he subluxed his shoulder again (the next football season) and had labrum surgery he didn't start squatting until 7 months post op. His shoulder is much tighter now (a good thing) and it does make back squats somewhat uncomfortable with very heavy weight so he often uses an SSB when he wants to squat at 90-95% of his 1RM.

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