T Nation

Help Needed with Shoulder Mobility


#1

hi everyone 2 years ago my shoulders popped 2 times during a millitary pressing session , and one year ago it was during a squat session ,since then i stopped the millitary press and the back squat because of a lack of shoulder mobility , i front squat now rather than back squat and the only kind of overhead pressing that i do is used with a neutral grip for assistance exercice and not heavy.

i'm currently training using the 5/3/1 and busting my ass in the gym , the weights are up but i miss the back squat i really want to have more shoulder mobility to back squat again (when i grab the bar for a back squat even with no load on it disturbs a lot) when i pass "behind the neck" point i feel that my left shoulder is not stable and can pop ,no one could help me or advice me well so please if anyone of you could help me it would be great.

is there any hope to recuperate my shoulder mobility or should i just forget the back squat and millitary pressif yes how much could it affect my stenght gain ?
i'm 26, 6"6 and 220 pounds and have very long limbs

thank you in advance
amn.


#2

If you have the bucks, pick up Mike Robertson’s “Inside-Out” DVD. It gives dynamic stretching/warmup advice for upper body workouts. Also, search for Eric Cressey’s “Shoulder Savers” article series here on T-Nation.


#3

do some posterior capsule stretching immediate if you arent already, also if you have a safety squat bar or manta ray that will help, roll the shoulder with a baseball as well as shoulder dislocates daily


#4

thank you guys that’s cool to have some help because i’m really lost , BIGNATE you said "roll the shoulder with a baseball as well as shoulder dislocates daily " what yo mean by that exactly?

amn
respet


#5

“Dislocates” is a movement which, if seen, will pretty much blow the mind of a person with limited shoulder ROM unless he had really good ROM in the past.

Advice to do dislocates when holding the squat bar is problematic seems rather like advising a stroke victim to regain his leg strength with 100 meter sprinting.

A video can no doubt be found on Youtube. It’s bizarre to me that anyone can do that. Sort of like seeing pictures of Chinese gymnasts with bent over backwards with their heads up against their butts. I’ve no recollection of ever being able to do such a thing, but perhaps most people can. I don’t know.

Maintaining the ability to do them, if able to do them, is no doubt good advice.


#6

Also, don’t neglect your thoracic mobility. If you can’t get sufficient movement in your T-spine (the base of your neck to your lower mid-back) then you have to ‘get’ the motion at another link in the chain, usually the shoulder or lower back.

Use a foam roller to roll out your mid back and complete a few mobility drills before you start training.

(As an aside, with your shoulder issues try keeping your elbows closer (like a boxer with his guard up), rather than the abducted position like the dude in the video.)

Chronos Oceanus mentioned Inside Out which is a great idea. Cressey is bringing out an ‘Optimal Shoulder’ DVD soon so that will probably be worth checking out too.

Cheers


#7

thank you guys very much this is really helping me, and yes there is no way i can do shoulder’s dislocation it would pop out instantly!!! , i haven’t really worked in the past on my shoulders mobility doing some drills! so i’m gonna start and see the result because damn! i miss the back squat!!


#8

thank you guys very much this is really helping me, and yes there is no way i can do shoulder’s dislocation it would pop out instantly!!! , i haven’t really worked in the past on my shoulders mobility doing some drills! so i’m gonna start and see the result because damn! i miss the back squat!!


#9

thank you guys guys very much this is really helping me , and yes there is no way i can do sholder dislocations it would pop out instantly

i just starting doing mobility and stability drills , i have never done them before , i hope it works because i really miss the back squat

respect
amn.


#10

[quote]Bill Roberts wrote:
“Dislocates” is a movement which, if seen, will pretty much blow the mind of a person with limited shoulder ROM unless he had really good ROM in the past.

Advice to do dislocates when holding the squat bar is problematic seems rather like advising a stroke victim to regain his leg strength with 100 meter sprinting.

A video can no doubt be found on Youtube. It’s bizarre to me that anyone can do that. Sort of like seeing pictures of Chinese gymnasts with bent over backwards with their heads up against their butts. I’ve no recollection of ever being able to do such a thing, but perhaps most people can. I don’t know.

Maintaining the ability to do them, if able to do them, is no doubt good advice.[/quote]
You know it’s funny, those were my exact thoughts until I went into the gym and grabbed one of those 2 lb yogalates bars and tried it out.
I had to start with my entire hand except the index finger and thumb off the bar at first, and a few weeks later I can do it with my whole hand on.


#11

[quote]amn wrote:
thank you guys guys very much this is really helping me , and yes there is no way i can do sholder dislocations it would pop out instantly

i just starting doing mobility and stability drills , i have never done them before , i hope it works because i really miss the back squat

respect
amn.[/quote]
Now when you say your shoulder pops do you mean it dislocates itself? Or it makes a popping noise?


#12

[quote]amn wrote:
thank you guys very much this is really helping me, and yes there is no way i can do shoulder’s dislocation it would pop out instantly!!! , i haven’t really worked in the past on my shoulders mobility doing some drills! so i’m gonna start and see the result because damn! i miss the back squat!![/quote]

Btw I find the Manta Ray very useful due to having a similar problem as yours.

It puts the bar higher and you don’t have to actually get a grab on the bar – I just hook it with my fingers.

So it doesn’t have to be no-back-squats if unable to hold the bar in the traditional way.


#13

[quote]Sharp4850 wrote:

[quote]Bill Roberts wrote:
“Dislocates” is a movement which, if seen, will pretty much blow the mind of a person with limited shoulder ROM unless he had really good ROM in the past.

Advice to do dislocates when holding the squat bar is problematic seems rather like advising a stroke victim to regain his leg strength with 100 meter sprinting.

A video can no doubt be found on Youtube. It’s bizarre to me that anyone can do that. Sort of like seeing pictures of Chinese gymnasts with bent over backwards with their heads up against their butts. I’ve no recollection of ever being able to do such a thing, but perhaps most people can. I don’t know.

Maintaining the ability to do them, if able to do them, is no doubt good advice.[/quote]
You know it’s funny, those were my exact thoughts until I went into the gym and grabbed one of those 2 lb yogalates bars and tried it out.
I had to start with my entire hand except the index finger and thumb off the bar at first, and a few weeks later I can do it with my whole hand on.[/quote]

Well in my case trust me and in those of many others, it’s not even CLOSE to being possible, unfortunately, and it seemed that the same was likely to be true for the OP.


#14

"Now when you say your shoulder pops do you mean it dislocates itself? Or it makes a popping noise? "

it dislocates itself!

respect
amn.


#15

I’ll second (or third or whatever) the shoulder dislocations, I recently added them in and it helped me. start with a really long broomstick, or a cord or something, and dont worry at first about keeping your arms straight, it’ll come.

linament helped as well, as did stretching lats and pecs, and spending my day with good posture, keeping the chest up. I do 2x50 dislocations a day, one set in the AM and one PM. I’ve also tried 5x10 barbell curls before back squats, and that helps some, too. I can’t say I have all the answers, but these things have helped me.


#16

Try these two kettlebell exercises, halo and around the world. Easy to find examples of each.


#17

[quote]Bill Roberts wrote:

[quote]Sharp4850 wrote:

[quote]Bill Roberts wrote:
“Dislocates” is a movement which, if seen, will pretty much blow the mind of a person with limited shoulder ROM unless he had really good ROM in the past.

Advice to do dislocates when holding the squat bar is problematic seems rather like advising a stroke victim to regain his leg strength with 100 meter sprinting.

A video can no doubt be found on Youtube. It’s bizarre to me that anyone can do that. Sort of like seeing pictures of Chinese gymnasts with bent over backwards with their heads up against their butts. I’ve no recollection of ever being able to do such a thing, but perhaps most people can. I don’t know.

Maintaining the ability to do them, if able to do them, is no doubt good advice.[/quote]
You know it’s funny, those were my exact thoughts until I went into the gym and grabbed one of those 2 lb yogalates bars and tried it out.
I had to start with my entire hand except the index finger and thumb off the bar at first, and a few weeks later I can do it with my whole hand on.[/quote]

Well in my case trust me and in those of many others, it’s not even CLOSE to being possible, unfortunately, and it seemed that the same was likely to be true for the OP.
[/quote]
Aye, fair enough. I suppose it’s worth mentioning that when I swam in HS I could hook my thumbs behind my back and then raise my arms about parallel to the floor.
I can’t even come close to that now, but I guess I’ve had pretty good mobility historically.


#18

to give an exemple of how poor my mobility is , i can’t even do wall sides well! i lack something like 20% to tuch the wall!


#19

i’ve been really foam rolling my thoracic spine recently, and doind a lot of little shrug circles with my shoulders and no weight, seems to make it much easier to get in a good position for back squat.


#20

I can’t believe the advice in this thread. It sounds like you have anterior instability, or maybe MDI of the shoulder. Go to an orthopedic doctor and get it checked out. Your piss poor ROM could be the result of the muscles guarding your shoulder movement, in an attempt to keep it in the socket.