Squatting builds lower body power, strength and muscular development. However, an injury can cause problems in technique or increase the risk of further injury. Sometimes balancing the bar properly becomes difficult with a shoulder injury; other times it's completely out of the question. Adjustments in technique, or using alternate methods may make squatting easier. Consult your physician before resuming training after an injury.
Squatting
Where you carry the bar on your shoulders can determine your ability to squat properly. If you're used to carrying the bar in the low position, power lifter-style, you may wish to simply move the bar higher up on your back. While power lifters may carry the bar lower on their upper back, you may need to move the bar so it's resting on top of your trapezius, or the large muscle at the top of your upper back. Whatever the bar position, still squat deeply, as this allows you to fully activate the muscles used when squatting. And regardless of the state of your shoulders, never position the bar so high that it's in contact with your neck.
Front Squatting
A possible alternative to squatting with an injured shoulder is to use the front squat. When front squatting, you rest the barbell on the front of your shoulders. Your hands are outside your shoulders, under the bar, with your palms facing up. Avoid allowing the bar to rest on your collar bones; push your elbows up high to maintain proper bar position on your anterior deltoids, or the muscles on the front of your shoulders. The front squat is not as effective at working your hips as the full squat, but can be a good alternative, or supplemental exercise.
Manta Ray
A manta ray is a device that looks like a large blue collar, and rests on your trapezius and upper back. This device holds a barbell firmly in place with little to no strain on your shoulders. This does cause the barbell to be placed even higher, which can making learning to squat using a manta ray slightly difficult at first. Once you learn to balance with this device, you may be able to squat pain-free. The manta ray is stable enough that you need very little tension from your arms to hold the barbell in place, except under extremely heavy loads.
Other Squat Bars
A cambered bar is a bar with a significant bend in each end of the bar. This bar rests in the same position as a standard squat bar, but doesn't require you to retract your arms as much, and may reduce the strain on your shoulders. A buffalo bar is similar in this respect, except it's curved instead of sharply bent. A safety squat bar is a specialized type of squatting bar with a yoke that projects forward, which helps hold the bar in place. A safety squat bar allows you to hold the bar on your shoulder, but with your hands in front of your body, which reduces the strain on your shoulders.
References
- "Journal of Strength and Conditioning Research"; The Effect of Back Squat Depth on the EMG Activity of 4 Superficial Hip and Thigh Muscles; A. Caterisano, et al.; August 2002
- "Journal of Strength and Conditioning Research"; A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals; J.C. Gullet, et al.; January 2009
