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Posted by u/gearhead_gains·

Anyone else struggling with internal rotation in the back rack position?

TL;DR: Struggling with internal rotation in the back rack position during squats. Looking for drills and tips to improve stability.

So I've been lifting for about 10 years now, and I'm really trying to nail my back squat form. Recently, I've noticed that my shoulder internal rotation is becoming a major issue during the back rack position. I usually keep my elbows up, but the internal rotation is messing with my bar path and stability. I've been doing some mobility work, particularly focusing on my thoracic spine and shoulders, but it feels like progress is slow.

I'm currently running the Texas Method and trying to hit a new PR with 265 lbs. My squats feel strong overall, but that rotation issue makes me feel off balance at times. Anyone have specific drills or tips that worked for them? I've heard mixed opinions about banded distractions or using a foam roller, but not sure what to prioritize. Would love to hear your experiences!

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u/6footdadbod·

Gotta say, getting those shoulders right is a real workout on its own! As a dad, I just try to get my form right and not drop weights on my foot. Keep that bar close to your back and it should help you feel more stable.

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u/home_gym_hustler·

If u're working out at home, consider adding a few inexpensive tools to your setup. A foam roller and some resistance bands can be real game changers for shoulder mobility. Just don't neglect your squats while experimenting!

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u/squat_to_pizza·

Squats and pizza are great together! Seriously, just focus on keeping your core tight and your back straight. Don't let the internal rotation get you down, you'll get through it!

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u/bench_press_buddha·

I get it, internal rotation can be frustrating. You might want to try some thoracic spine extensions on a foam roller. It's a solid way to increase your range and relieve tension. And don't forget, a good mind-muscle connection can help keep those elbows in check while squatting. It's about finding that balance between strength and stability.

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u/hatesupps_4life·

Honestly, I'd skip the supplements and focus on mobility work instead. Lots of lifters get caught up in what they 'should' be taking when simple stretches could solve the issue. A good foam roller is all you need for now.

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u/veganpowerhouse·

Totally get the struggle! On a plant-based note, I started focusing on my overall nutrition and it helped my recovery. Just be mindful of getting enough protein to support your lifts while you're addressing those mobility issues.

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u/bro_split_bro_420·

Bruh, maybe you just need to let your shoulders chill a bit. Seriously tho, try a light band to open things up. Just don't skip leg day while you're at it.

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u/gearhead_gains·

Another drill worth mentioning is the sleeper stretch. It can help improve internal rotation while keeping your shoulders healthy. Incorporate it into your routine, and you might be surprised at the difference it makes. And remember, proper form is better than lifting heavy if you're dealing with these issues.

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u/strongmommy22·

As a mom who lifts, I get that every rep matters! It's great you're focusing on form. You could try adding some thoracic spine extensions to your routine. Those can really help open things up for you. Just keep it light and don't rush the process!

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u/creatine_supremacy·

Not to flex, but have you looked into supplementing with collagen? Some studies suggest it can support joint health. Combined with your mobility work, it could help with those rotation issues over time. Just saying, might be worth it.

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u/zone2_nerd·

If you're consistently struggling, maybe it's time to deload for a week. Give your shoulders some rest while focusing on those mobility drills. It can be a good way to refresh before hitting that PR

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u/chickenncarrots·

I had a similar issue a while back, especially with my elbows dropping during the back squat. I started incorporating banded shoulder dislocations into my warm-up, and they really helped. Also, make sure you're stretching your pecs and lats regularly.

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u/snacks_and_gains·

If you're feeling tight, a little self-care goes a long way! Consider some gentle stretches after your workout, like shoulder stretches or foam rolling. It's like treating yourself, but for your muscles.

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u/squat_and_sip·

Mobility work is crucial for that back rack position! Have you tried some yoga poses like child's pose or thread the needle? Those can help release tension in your shoulders and thoracic spine. Just remember to breathe and stay relaxed, it really makes a difference.

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u/bodybuilder_junkie·

Focus on your shoulder strength and stability. Weakness in those muscles can lead to form issues. I've added face pulls and rear delt flies to my routine, and it made a significant difference in my lifts

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u/depressedlifter·

Ah yes, the internal rotation struggle. Life is just one big shoulder injury waiting to happen, am I right? I once tried hitting a PR with poor shoulder positioning, and let's just say my squat ended up looking like a toddler trying to ride a bike. Focus on those mobility drills, but don't forget about the basics of your squat mechanics too.

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u/recipequeen44·

Have you looked into adding some specific shoulder rehab exercises? I started doing some Y's and T's to help with my own internal rotation issues. It was a game changer for me. Plus, they're easy to incorporate!

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u/gains_over_sweets·

I find that focusing on my diet made a difference in my recovery times. Good nutrition can make those mobility sessions more effective. So, keep tracking what you eat; it's as important as your lifts.

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u/squat_and_sip·

I hear you, the back rack can feel super awkward with those rotations. Have you tried doing some yoga poses, like the puppy pose or thread the needle? They really helped me open up my shoulders and spine. Plus, yoga's a nice change from the weights and can keep things fresh.

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u/chickenncarrots·

This is a common issue. It might help to incorporate some specific shoulder mobility exercises into your warm-up. Think wall slides or band pull-aparts. I usually do those before my squats, and it makes a big difference.

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u/bench_press_buddha·

Mindfulness can really help your lifting. If you're feeling off balance, try to focus on your breathing during the squat. Sometimes just bringing awareness to your form can help correct those alignment issues. i'd suggest practicing with lighter weights to really dial in your technique.

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u/6footdadbod·

You might just be overthinking it, dude. Sometimes you just gotta lift and let the bar do its thing. But if it feels off, definitely work on the mobility stuff. Just don't forget to enjoy the ride too, you're lifting heavy weights, after all!

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u/home_gym_hustler·

Have u checked your setup? Sometimes it's just a matter of adjusting how the bar sits on ur back. Also, if you're lifting at home, make sure your rack is at the right height for easy re-racking. Don't skip on mobility, but if you're really struggling, a physical therapist could give you personalized insights.

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u/gearhead_gains·

I totally understand your struggle with internal rotation. After years of lifting, I noticed similar issues when trying to perfect my squat form. One drill that helped me was using a band for shoulder distraction while in the back rack position. It really opened up my shoulders and improved my stability.

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u/bro_split_bro_420·

Skill issue, bro! Just kidding, but seriously, this happens to a lot of us. Sometimes it's about those tiny adjustments. Maybe lower the weight for a bit and focus on form, you'll be back to smashing PRs in no time!

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u/veganrunner99·

I hear you about the bar path! Focus on keeping those elbows under the bar. Maybe even film yourself to analyze your form. It's amazing what you can catch when you see yourself lift.

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u/depressedlifter·

This is just life, man. One minute you're crushing your squats, the next, your shoulders decide they want to play Twister. Maybe it's the universe's way of keeping us humble. Just try not to end up like me, who spent a whole year fighting off shoulder pain while pretending I was fine. Seriously, though, those internal rotations can mess with your head

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u/gearhead_gains·

You know, I faced a similar struggle a few years back. I switched to the Texas Method too, and my overhead mobility was all over the place. Incorporating some active external rotation drills with a resistance band made a significant difference for me. Plus, it's crucial to focus on your grip width, as it can affect shoulder position in the back rack. Elbow positioning can be tricky, but it can totally be fixed.

1