Shoulder mobility significantly impacts proper barbell back squat form. Here's how to identify and fix mobility issues for pain-free squatting.

Testing Your Shoulder Mobility

1. Raise arms up with elbows bent at sides
2. Try to align hands with bar position on shoulders
3. If your back rounds or hyperextends, mobility work is needed

Exercise 1: Scapular Alignment

• Stand with arms in "T" position, maximizing wingspan
• Rotate elbow creases and pinkies upward
• Maintain scapular depression without back hyperextension
• Engage mid-back and lats throughout movement

Exercise 2: Bar Position Training

1. Form "T" position with arms
2. Create "goal post" position by bending elbows
3. Allow shoulder blades to roll upward
4. Bring hands in line with shoulders
5. Scoop shoulder blades down and around
6. Pull elbows forward to simulate bar position

Exercise 3: Rotator Cuff Mobility

1. Use resistance band in goal post position
2. Set scapula down while holding band
3. Step forward for arm adduction
4. Apply PNF stretching technique
5. Hold for 5 minutes
6. Release and allow further range
7. Continue for 5-10 minutes

Quick Fixes for Immediate Relief:

• Elevate heels using weight plates
• Use safety squat bar (SSB)
• Utilize lifting straps
• Try machine alternatives

Use these exercises as a warm-up routine before squatting to maintain proper upper back positioning and prevent pain or injury.

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