Q: You don’t like back squats for overhead throwers, is this because of anterior instability or some other reason?

A: In a word, yes; anterior stability is so crucial for a pitcher that I’m not tempted to push it. Then again, that’s the short version – and it also assumes that the lifter is using a closer-grip, which mandates more external rotation.

So, to the casual observer, the solution to this would be to simply bring the hands out and squat with a wider grip, which requires less external rotation. Unfortunately, this logic is flawed, too, as you have to abduct (elevate) your humerus another 15-20 degrees to get to that position. In the process, you bring it further into the “classic” impingement zone. This not only compromises the rotator cuff, but perhaps more significantly, the long head of the biceps, which is an extremely common nuisance in both powerlifters and overhead throwing athletes.

All that said, while I’d never do it with a pitcher, you can probably get away with it with position players because they have better upward rotation. I wouldn’t go near it if thoracic spine range of motion is subpar – or the athlete had a history of shoulder or elbow issues.

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