As a rugby player I have always lifted to improve my performance and I really enjoy strength training. Recently, an acquaintance of mine suggested that I try competing because I no longer play rugby. I like this idea, however, I had my shoulder reconstructed 2 years ago preventing me from comfortably putting the bar on my back for a back squat. Before my surgery my lifts included a 130kg benchpress, 180kg squat and 210kg deadlift at a bodyweight of 82kg. I believe that I am stronger now because I have front squatted 152kg, zercher squatted 142kg for a 5RM, and trap bar deadlifted 220kg for triples.
I can put the bar on my back (high bar) however my shoulder feels tight afterwards and I cannot get a tight bar position with the bar. Do any of you know any ways to loosen up the shoulders to make this comfortable? Also how to increase external rotation?