Athletes recovering from shoulder surgeries, like rotator cuff or labrum repairs, often wonder when they can safely return to squatting. The shoulder positions required for back squats—end-range external rotation, horizontal abduction, and scapular retraction—are typically restricted in post-op protocols, making traditional back squats challenging early on.

While specific timelines vary, many athletes can return to back squats around the 12-week mark, provided they have sufficient shoulder mobility and experience no pain. However, for those with more complex surgeries or slower recoveries, alternative squat options are recommended.

To maintain lower body strength without stressing the shoulders, safety squat bar squats are ideal, as they place less demand on shoulder positioning. If a safety squat bar is unavailable, belt squats offer another effective option. The SquatMaxMD or landmine belt squat setups are preferred for greater stability and easier positioning, reducing risks during early rehab stages. Always consult your medical team for guidance on resuming squats post-surgery.

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