shoulder prob - ideas for squats w/o bar on back

[kristieschultz]

Hi,

My shoulder has been giving me some issues and the doc said not to put my arm up and behind my shoulder for a couple weeks. Do you have ideas on doing squats still with heavy weight but without the bar on your back? I know with plie's I can hold a heavy dumbell in front but what about regular squats??

Thanks,
Kristie Schultz

 

[wutherhi]

Well, here's what I do. It sounds a little crazy, but it seems to work. I first borrowed my husband's hunting vest and filled all the pockets with weight plates, but then even that was too much on my shoulders. Now I've "borrowed" from him again--this time his leather tool pouch--and this seems to be working better. I just fill each pocket with two five pound weights, buckle it around my waist, and do my squats. I look pretty goofy, but who's her to see me?

Shari

 

[kristieschultz]

I think I figured it out. I can hold the bar in front with close grip and elbows in front like with plie's. I think that works ok for regular squats too. It dosen't seem to bother my shoulder either. Any other ideas would be great. I cannot figure out how to do it with dumbells though.

Thanks for the reply about the vest thing. See my husband is a cop and he wears a vest but it is way to light hehehehehehhe

Kristie Schultz

 

[jenniferoc]

Hi Kristie,

Why not hold dumbells at your sides or balanced on your hips as you squat? I've tried this before when my shoulders were bothering me and it worked real well.Make sure your weight is in your heels and focus on your glutes. You'd be surprised at how you can still target them even though the weight is not on your shoulders. I've even been able to work with 20lb. dumbells in this way. jenny