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Squat Replacement

Discussion in 'Strength & Conditioning Discussion' started by lanp3960, Sep 21, 2010.

  1. lanp3960

    lanp3960 White Belt

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    I know the squat is one of, if not the best, exercises you can do, but here's my issue--I have limited range of motion in my left shoulder and physically cannot reach behind my shoulder to grab the bar. Because of this, I cannot balance the bar or feel comfortable even on a rack.

    So, aside from just holding up dumbells, which is really difficult if I want to squat any real weight, what are my options for a replacement?
     
  2. Alacrity

    Alacrity White Belt

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  3. Pathogenic

    Pathogenic Wo Cao Ni Ma

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    Thank you for opting not to use squat "alternatives" (as if there were such a thing) despite your limiting injury. Here is a link to a very helpful squatting device that takes your shoulders/back completely out of the lift. Enjoy.

    Super Squats Hip Belt for squats, dips, chins - IronMind-Ironmind Enterprises

    EDIT: Didn't realize that you aren't injured. Go stretch, brah.
     
    Last edited: Sep 21, 2010
  4. PowerHungry

    PowerHungry Oh yeah!

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    Why do you have limited ROM in your shoulder?
     
  5. Denbob99

    Denbob99 Orange Belt

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    Front squats (clean grip if you can, or crossed over grip), zercher squats, you can also look at safety bar squats if your gym has a safety bar or you could look into buying a front squat harness (FrontSquatHarness.com)
     
  6. FiveFeezy

    FiveFeezy Orange Belt

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    +1 on needing to stretch. Try shoulder dislocations using a broomstick or a jump-stretch band:

     
  7. paolo27th

    paolo27th Black Belt

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    Zercher Squats.
     
  8. milano

    milano I am the Walrus

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    Unless there is an actual medical reason for your limited ROM then I'd say work on that.

    You never reach behind your back to grab the bar, you hold the bar then duck under and get into position...
     
  9. enright3060

    enright3060 Brown Belt

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    Use a safety squat bar.
     
  10. Bubble Boy

    Bubble Boy Black Belt

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    Zercher and front squats, just like these guys are suggesting.

    To be clear, are you injured or just lacking the flexability?
     
  11. lanp3960

    lanp3960 White Belt

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    Sorry, I didn't clarify why the limited ROM. When I was younger I seperated my shoulder a few times playing football, and then about a year ago tore a ligament grappling--didn't tap early enough on a kimura. It didn't heal right.

    What I meant by reaching behind my back is this, bear with me--where you grab the bar on your shoulders to stabilize, your hands are slightly behind your head. With my shoulder, I can only get my left hand to about my jaw line, if that makes sense.
     
  12. Tosa

    Tosa Red Belt

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    Would it make any difference if you used a signifcantly wider grip?
     
  13. Bounz

    Bounz Love and Rocket

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    i sprained my thumb and wrist recently and i still squat... so idk dude i think theres a way you just have to find what works for you
     
  14. milano

    milano I am the Walrus

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    High bar, wide grip.

    If that doesn't workout then just front squat.
     
  15. PWR1982

    PWR1982 Green Belt

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    Snatch grip deadlift with a deficit?
     
  16. southpawdude

    southpawdude White Belt

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    hack squats
     
  17. Ghost Ape

    Ghost Ape Yellow Belt

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    His gym may not have one available. However, you can buy the Top Squat which you can carry with you in your gym to the gym to use there. It costs $180, but I would buy it if you really can't ever regain your mobility.

    Dave Draper's Top Squat

    But I would try shoulder dislocations and other stretches first. If you stretch for a half hour or so every day and don't see even minor results in a few weeks, then I would think about getting the Top Squat.
     
  18. JRT6

    JRT6 Black Belt

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    I got the Top Squat from Dave Draper. Not as good as the safety squat bar but a whole lot cheaper. But then again the Top Squat is a nice change of pace. You use more quads and lower back and less weight. It gives the hips a break for awhile when one has been doing a lot of back squating.
     
  19. RedNeckJiuJitsu

    RedNeckJiuJitsu Black Belt

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    +1 more for Zercher squats, front squats, and stretching 'til you regain your mobility enough to back squat.
     

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