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Thread: help gaining shoulder flexibility for overhead squat

  1. #1
    ʞǝudopnpǝ LoneJeeper's Avatar
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    help gaining shoulder flexibility for overhead squat

    what sort of things should I be incorporating to be able to pull off an overhead squat? I feel it's my shoulder flexibility limiting me, I can't keep my balance with even an empty bar. I'd like to progress into oly lifts a bit more.

    thanks.
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  2. #2
    Senior Member Raleighwood's Avatar
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    Check out Sensei's squat rx videos. Google Squat RX

    Off the top of my head: Shoulder dislocates and other shoulder mobility stretches/drills.
    My 10 week cut results

    "Sweat in training so you don't bleed in battle."

  3. #3
    ʞǝudopnpǝ LoneJeeper's Avatar
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    I see i should have also searched a little better... similar threads have this covered in spades. Sorry.

    http://www.wannabebig.com/forums/sho...er-flexibility.
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  4. #4
    Senior Member Sensei's Avatar
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    I've done a few things since that thread that might be helpful - dislocates are a place to start, but here are a few more links for you:
    http://squatrx.blogspot.com/2009/04/...-strength.html
    http://squatrx.blogspot.com/2009/05/...ttlebells.html
    http://squatrx.blogspot.com/2010/08/...ead-squat.html
    Video
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  5. #5
    Power Lifting Noob Parker 1995's Avatar
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    uhmm my coach had us doing over head squats and we started off with a 15 pound bar nd did 5 reps and if we couldnt do that we did punch out squats grab a 10 or 25 and do 10 squats and hold the plate to the cealing it will stregthing your shoulders.
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

  6. #6
    ʞǝudopnpǝ LoneJeeper's Avatar
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    I can not do a full-range shoulder dislocate with a broomstick. I had to get my old 5'5 bo staff from my martial arts days... I have to go wide enough that I barely clear my head. It's probably a good thing I found out about this, especially when I tend to slouch.
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

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