OH Squat help ??
Summer_Lunatic
Posts: 543 Member
My OH squat is terrible in the sense that I don't feel like I have the shoulder mobility to allow for my arms to go back that far when squatting. Every other squat position I'm Ok with but as soon as my arms are locked out I lose my ability to squat.
Keep in mind, I'm a total noob and maybe it's just a matter of building up shoulder strength in that range of motion. But I "feel" like there's a band connecting everything inside my body that only allows so much stretch. And OH + squats is just beyond the limits of the band. LOL.
I can totally squat *kitten* to grass unweighted but not with arms OH.
Thoughts?
Keep in mind, I'm a total noob and maybe it's just a matter of building up shoulder strength in that range of motion. But I "feel" like there's a band connecting everything inside my body that only allows so much stretch. And OH + squats is just beyond the limits of the band. LOL.
I can totally squat *kitten* to grass unweighted but not with arms OH.
Thoughts?
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Replies
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Do you do dislocates first with a pvc pipe? Men often have a hard time with the OH squats specifically because of their shoulders...practice doing the OH squats with a pvc pipe for a while, and do dislocates first.0
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Is dislocates the same as pass throughs?0
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yes
when you do them, do a few real wide, then move your hands in about a 1/2" and repeat a few times. keep inching your hands inward until you can't pass through. that will help 0 -
I love the first exercise Diane does in this video with the barbell for mobilizing shoulders. We often do this in warm ups as part of our mobility before we do anything going overhead.
http://m.youtube.com/watch?v=5v-8xEpVjZQ&desktop_uri=%2Fwatch%3Fv%3D5v-8xEpVjZQ
Warning it hurts but it's great at prepping the shoulders. You can also do the same thing by laying on your back and having someone press on that first rib they talk about in this video (basically your trap muscle) with either their hand or foot depending on how much pressure you need, then you the same thing raising and lowering your arm keeping your palm facing your body.0 -
they get easier with a little weight for me... even just the training bar.
also i recommend wall squats with a PVC to warm up for the OHS. if you keep your torso as upright as you should your shoulders don't need to compensate too much. to do the wall squats with pvc just hold the pvc overhead as you would with the OHS and face the wall, keep walking your toes closer to the wall keeping your chest upright so your nose doesn't hit. really good way to help you remember to keep your chest upright and weight back.0 -
I'm definately going to try some of this stuff. Thanks a lot guys.0
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My OH squat is terrible in the sense that I don't feel like I have the shoulder mobility to allow for my arms to go back that far when squatting. Every other squat position I'm Ok with but as soon as my arms are locked out I lose my ability to squat.
Keep in mind, I'm a total noob and maybe it's just a matter of building up shoulder strength in that range of motion. But I "feel" like there's a band connecting everything inside my body that only allows so much stretch. And OH + squats is just beyond the limits of the band. LOL.
I can totally squat *kitten* to grass unweighted but not with arms OH.
Thoughts?
I totally struggle with this as well. It is so weird and pretty frustrating.0 -
My OH squat is terrible in the sense that I don't feel like I have the shoulder mobility to allow for my arms to go back that far when squatting. Every other squat position I'm Ok with but as soon as my arms are locked out I lose my ability to squat.
Keep in mind, I'm a total noob and maybe it's just a matter of building up shoulder strength in that range of motion. But I "feel" like there's a band connecting everything inside my body that only allows so much stretch. And OH + squats is just beyond the limits of the band. LOL.
I can totally squat *kitten* to grass unweighted but not with arms OH.
Thoughts?
I totally struggle with this as well. It is so weird and pretty frustrating.
Perfectly normal IMO. OHS is one of those exercises that highlights your weaknesses like nothing else. For me it demonstrated that my lower back and hip mobility were just awful. Over time and continuing to do CF, you'll notice the weaknesses getting better and allowing you do to more weight. Keep to a strict form, work on your shoulder mobility (mobilityWOD.com and search shoulder) and you will notice definite improvements over time.
As a guess, your inability to squat with locked shoulders has more to do with your core/trunk strength than shoulder mobility.
Good luck!0 -
OHS are part of my gym's WOD today. Should be fun? I hope?0
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Good luck0
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Ha - I was thinking about this same problem earlier today. Weight front and back squats - check - but the over head.... yeah *kitten* to grass isn't happening. Interesting enough, I can go lower on my snatches. Going to try all the advise on your thread here - thanks for posting.0
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Ha - I was thinking about this same problem earlier today. Weight front and back squats - check - but the over head.... yeah *kitten* to grass isn't happening. Interesting enough, I can go lower on my snatches. Going to try all the advise on your thread here - thanks for posting.
Same here. I figure if I just keep doing it they will get deeper. Just did 50 OHS with 75# for the WOD on Monday. That was fun....not.0
