squats hurting my shoulders

[jsk16]

Doing ICF 5x5 rn and lowbar squatting 3 times a week. I place the bar between my rear delts and traps and put my ring fingers on the rings on the bar but after my 3/4th set I start feeling a pain in the front and side of both my shoulders but a little worse in the right. After that I'm unable to bench/OHP but I'm able to come back to it after deadlift/Bent over row and complete my sets with minimal pain. And I can DB bench pain free. When I come home my shoulders are fine this has happened for the past 3 workouts

[magician27]

work on your shoulder mobility and do some rotator cuff exercises. you may have muscle imbalance

[dmacdonal9]

Wall slides and shoulder dislocates. You have to do them consistently, every day.

Foam rolling helps too. Get the roller right into the joint between the pec and the front delt.

[jsk16]

forgot to mention i stretch my pecs/anterior delts/biceps/hip flexors/adducters/quads 1-2 times a day, do dislocates and facepulls omarisuf style before and after workouts and i do dumbbell external rotates so why is this still happening

my shoulders appear very slouched forward however in appearance, and the front looks much larger that the back. i try to hold my scapula retracted when im sitting or standing consciously throughout the day to combat that but its not helping

[hossjob]

Sounds like upper crossed syndrome. Are you at a keyboard a lot or on your phone a lot? Get a foam roller and a lacrosse ball and learn how to foam roll your shoulders, pecs, upper back. Then research some active stretches for that area. Be diligent with these and make sure that you are doing a 2 to 1 ratio of pulling to pushing. Many younger trainees or newbies do far too much pressing work.

[dski79]

Extremely well said!!

Sounds like upper crossed syndrome. Are you at a keyboard a lot or on your phone a lot? Get a foam roller and a lacrosse ball and learn how to foam roll your shoulders, pecs, upper back. Then research some active stretches for that area. Be diligent with these and make sure that you are doing a 2 to 1 ratio of pulling to pushing. Many younger trainees or newbies do far too much pressing work.

[cjmcfarland317]

the best squat hack known to man was provided to my by Smitty of Diesel Strength and Conditioning. Haha A lot of people are so tight that when they pronate even the slightest bit their front delt will start hurting. So when you squat grab a hold of the bar like usual(ring finger on the rings) then wrap both pinkies underneath, this allows for some relaxation in the delt and should feel a little better. if still no change try and go for a widder grip plus pinkies underneath.

But definitely, start doing a heck of a lot of mobility exercises on those shoulder even on known upper body days

[jsk16]

the best squat hack known to man was provided to my by Smitty of Diesel Strength and Conditioning. Haha A lot of people are so tight that when they pronate even the slightest bit their front delt will start hurting. So when you squat grab a hold of the bar like usual(ring finger on the rings) then wrap both pinkies underneath, this allows for some relaxation in the delt and should feel a little better. if still no change try and go for a widder grip plus pinkies underneath.

But definitely, start doing a heck of a lot of mobility exercises on those shoulder even on known upper body days

Thanks that sounds good, I'll start with that it sounds like it will most likely help and ill also add in some additional mobility work and slowly bring my grip back in

[iLiRaM]

try doing cuban rotations between sets

[jsk16]

try doing cuban rotations between sets

I usually do facepulls the way omarisuf advocates, it really strengthens external rotation. Are those a good substitute? I still do the rotations before workouts as a warmup