AC joint sprain: can't bench, but can I still squat?

[Rock Hard]

quick synopsis: I was training for an mma fight on October 28, but a couple weeks ago, I sprained my left AC joint on my shoulder when someone slammed me in Bjj. I tried to keep training for a week, but my shoulder was not getting any better. It hurt to punch, clinch, or bench press.

So now I can't fight next week, but I wanted to use this time to focus on lifting and bulk up for a couple months. But I can't bench...SO, I wanted to try "Smolov", which is a squat focused routine.

My question is, will low-bar back-squats prevent my AC joint from healing? I just squatted with 240, and my middle finger was on the ring of the bar, so not too close to my shoulders, and it felt a little weird, but not at all painful like bench pressing. Maybe this is therapeutic?

I already saw the doctor, and he said it's either a grade 1 or 2 sprain, but nothing bad showed up on the X-ray. He said I would be fine as long as I didn't fight or train Bjj/Muay Thai for a while. Didn't talk about weightlifting. Deadlifts don't hurt me at all. Just benching is REALLY bad.

 

[belph]

For me, if it doesn't hurt I'll do the movements and pay real close attention to whatevers shitty during and after and guess if it's worth doing.

 

[MandirigmaFit]

If it doesn't aggravate your injury, feel free. You should take the time to assess scapular movement also, within your limits of course.

 

[Obscure Terror]

Well, if squatting makes it worse Smolov will very quickly reveal that. You'll be doing so many sets and reps that if it is going to be aggravated, it won't be long before you know.

Problem with Smolov is that you need to eat to support it. Are you willing to move up a weight class, add muscle and fat and get a lot stronger? If you aren't, then do a different squat focused program during this downtime that is more moderate. Or conversely, really focus on your deadlift as that is pain-free. For example deadlift 1x per week, deadlift from blocks 1x per week and deficit deadliift 1x per week, with squat as assistance on the block and deficit days - perhaps high bar squat one day and low bar squat another, assuming these are pain-free for the AC. Find a pressing movement you can do pain free and light, lots of upper back work, and rehab your AC joint as best you can. There are lots of ways you can spend this time wisely and emerge better for it.

 

[selfcritical]

There probably isn't a good answer other than "it depends"

Low back back squats are probably the second most stressful squat for the shoulders, but as to if it's stressful enough to aggravate your injury, I couldn't tell. If there's irritation, it's very likely that smolov will magnify whatever is happening to some degree.

Things you can do to mitigate it include
-using a kind of shitty very wide grip
-trying high bar position instead
-using a buffalo bar if it's available
-using a safety squat bar if it's available

 

[Rock Hard]

Yeah, I don't mind moving up in weight class. I love powerlifting, so I would love for my squat to go way up.

So far, I've been doing the routine for 3 days, and I can tell me shoulder is injured, but squat s don't aggravate it while I'm doing them. I try to keep my hands a little wide, but I don't mind. I guess only time will tell. But I'll go crazy if I can't lift. And Smolov is something I've always wanted to try.