Why Your Shoulders Matter More in the Squat Than You Think - Unlock Stability, Control, and Strength

If you’ve been chasing bigger numbers in the squat but still feel unstable, uncomfortable under the bar, or notice compensations in your form, your shoulders—yes you heard me—might be the missing link. Shoulder mobility, scapular and thoracic spine stability, and lat engagement play a vital but often overlooked role in squat mechanics. In this post, we’ll break down exactly how the upper body influences squat performance and how you can improve it.

The Role of Shoulder External Rotation and Horizontal Abduction in the Squat

During a low-bar or even high-bar squat, you need adequate external rotation (rotating the arms back) and horizontal abduction (moving the arms to the side) to position the arms appropriately while maintaining a firm grip on the barbell. With limitations in these movements, you might notice you have a hard time getting your hands on the bar when setting up, your elbows start flaring back as you squat, or you are having some gnarly pain in the neck, back, shoulders, and/or elbows. You might also notice a forward shift and/or rounding of the upper back, excessive cervical extension to compensate, and a very inefficient bar path. Limitations in these two movements can become a problem on our set-up and overall movement quality. So what causes this?

• Tight pecs

• Tight lats

• Poor scapular mobility

• Joint mobility restrictions in the shoulder

  
  

Scapular Retraction and Depression – The Foundation of Upper Back Tension

Proper scapular retraction (pulling shoulder blades together) and depression (drawing them down) provide the stable "shelf" for the barbell. This creates a rigid thoracic spine, allowing force transfer through the trunk and reducing the risk of bar drift or forward lean. This is why your lats are your secret weapon for squat stability. The lats connect the humerus (our arm bone) to our scapula (shoulder blade) to our spine and our pelvis. It is one giant muscle that spans many joints and has a role in the mobility and stability of all of them. Here are a few things you need to know about the lats:

• Depresses the shoulder blade

• Internally rotates the shoulder

• Adducts the shoulder

• Helps extend the lumbar spine

• Helps laterally flex the lumbar spine

When we have the bar on our back, I like to instruct people on doing a pulldown on the bar into the back. Why? Because it will engage your lats. When our lats are engaged and we start our squat, this will help lock in the shoulder girdle and spine. Since the trunk and shoulder girdle are anchored, odds are we have less elbow flare, less compensation in the neck, and a much better bar path!

Corrective and Strengthening Exercises

Now that we have reviewed some potential issues with the shoulder girdle in the squat, I wanted to give some ideas on ways to address each area!

Shoulder External Rotation & Horizontal Abduction

• Corner Pec Stretch

• Supine Dumbbell External Rotation Stretch at 90 deg Abduction

• PVC or Barbell Lat Stretch

• End Range External Rotation Liftoffs from Hand Position on Squat

Scapular Retraction and Depression

• Scapular Pull-ups or Pull-ups

• Pulldowns/Behind Neck Pulldowns

• Prone I-Y-T raises

• Banded Scapular Retractions

• Band Straight Arm Pulldown

  
  

Warm-Up Routine for Shoulders Prior to Squats

This is just an example routine. Feel free to try it out and see what seems to benefit you the most! You may or may not have limitations in every area. If you need some help figuring out what is best for you, reach out!

Example Routine

1. Corner Pec Stretch – 3x30 sec

2. Barbell Lat Stretch – 3x30 sec

3. End Range Lift-offs from Hand Position on Squats – 2x10 each

4. Scap Pull-ups from Grip Width on Squats – 3x3-6 w/ 3-5 sec hold

5. Bodyweight Squat with Thoracic Rotation – 2x10 each

6. Squat Walk-out with Brace and Pull-down Lat Activation - 3x5 sec holds

   
   

If you are struggling with pain or struggling to hit depth, maintain position, or keep your upper body locked in during your squats; it might be time for a professional movement assessment. At Function Reforged, we specialize in working with athletes who want to train harder, safer, and smarter. And don't worry, we have options for everyone! Not only do we offer virtual services, but we can come to you! Book your FREE Discovery Call today and talk to the therapist to get started on your journey to lift pain-free and more efficiently.👉 Book Now

Remember...

The squat isn’t just a lower-body lift, it involves the entirety of the body. If your shoulder mobility, scapular control, and lat activation aren’t dialed in, your form—and your progress—will potentially suffer. Use the strategies above to unlock your squat potential and keep your body moving optimally. We are always here to help if you need it! Don't hesitate to reach us via email, Instagram, our website, or call/text. We look forward to talking with you soon and seeing you crush some pain free PRs!