I now have access to a squat rack... Of course, as soon as I got near it, I tested my squat 1RM (it's ~70% of my DL 1 RM...wonder if the percentage would be the same if I could DL 660 instead of 330...). And, I also discovered that if I keep the bar low on my back (PL style), my shoulders don't like it one bit.
Is there a technique or hand placement or should the elbows point in a certain direction etc. in order to not have shoulder pain, or is it just a matter of getting used to it?
My shoulder flexibility and mobility are somewhere between good and great (all those chins were good for something...)...
My rotation ROM: scapula held just by muscles: ~120 degrees . Scapula stabilized: ~170 degrees. (symmetrical in both shoulders)
Couldn't overhead press for the last 7 or so years, because I'd always get pain after a few sessions, if not in the same session. Did a few higher rep sets today: ~8 reps/set, and now I'll wait to see if it no longer causes pain.
Shoulders crackle and feel weird during bench pressing (despite being able to row a bit more than my BP 1RM, and being able to chin about 50% more). And a few years ago, hurt like sheet during BP.
Also hurt during heavy dips.
Thank you very much,