Squat grip problem

[DirtyTrickster]

I've been working on my squats recently and I noticed my shoulder was tender. I assumed it was from poor form so I watched this video vimeo.com/30763907 and I realized I'm not gripping the bar correctly. It seems that my lack of flexability is preventing it.

Question. What stretches can I do to allow my shoulders\arms to get into this position?



Currently I have to take a wider grip to allow myself to hold onto the bar. I'd like to be able to take a more narrow grip and raise my elbows as in the image.

Thanks

[Xuaxace]

warm up rotator cuff




internal rotator broomstick stretch

[wannagoheavy]

[DirtyTrickster]

warm up rotator cuff




internal rotator broomstick stretch

Great videos. Looks exhausting.

Should I do these daily?

[Xuaxace]

Great videos. Looks exhausting.

Should I do these daily?

do you want to have good shoulder mobility?...

you get what you put in, plus it is an insurance policy against RC strains.


And if you think that is exhausting... my hip mobility work goes on for like 20+ minutes lol. I do hip and shoulder mobility, myofacial release, foam roll etc every time I go to the gym, worth it down the line though

[DirtyTrickster]

Bump - been doing the above daily. Any more suggestions. Here is my current form. Middle fingers are on the indicators - best I can do. Can't straighten my wrists at all!

[Riffo]

use a thumbless grip and grip even wider.

[DirtyTrickster]

use a thumbless grip and grip even wider.

I try to go thumbless, but Unlesz my wrist is cocked back more I can't get my thumb behind the bar.

I can go wider, but then the bar digs into my bone. I try to keep my arms as narrow as possible to bunch up my deltoids for the bar to rest on.