The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member
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    Overhead squat and shoulder flexibility.

    I know the overhead squat (OHS) isn't an O-lift, but many here do know a thing or two about this lift, so I thought I'd ask here. When I try to do OHS, I have trouble getting the bar back far enough. What can I do to improve my shoulder flexibility? I did injure my left RC a few years ago, which limited my ROM for a while (like 2 years), but seems better now (although I may NEVER be perfect again).
    The Gods taught us to forge Iron so that we would not be slaves-----old Germanic saying

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  3. #2
    ANVIL POWER Detard's Avatar
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    I would say keep working with just the bar and work on your back flexibility along with your shoulders. I know sensei is like the king of squats so he will probably give you a more detailed response.
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  4. #3
    Senior Member Anthony's Avatar
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    Look into some mobility drills for your shoulder & thoracic spine. Shoulder dislocates help, but make sure you can do them if you have RC problems (maybe get in touch with your therapist, etc). Practise, practise, practise. Check your grip width, most would say the bar should be about 6" over your head. If it's higher, try a wider grip. Practise snatch balance too.
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  5. #4
    Iron4Life
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    Anthony has pretty much hit the nail on the head...
    the hardest thing for this old man to do an OH SQ right & deep... is the shoulder work. I've been doing a lot (a real lot) of the shoulder dislocates.. take a look at Sensei's WBB article for information on them:
    http://www.wannabebig.com/article.php?articleid=265

    I've recently also made my grip wider on all my snatch grips - about 1.5 inches each side - and it has helped my form for OH Squats.. again, like Anthony said.

    Also, read up all you can on the OH SQ... it really drills into your head the need to practice, practice, practice... and then when you are done with that, practice again. Some good articles I've found:
    http://www.davedraper.com/pmwiki/pmw.../OverheadSquat (with some good links to other online material..
    http://www.nsca-lift.org/Perform/Issues/0505.pdf

  6. #5
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    Quote Originally Posted by bearwolf View Post
    I've been doing a lot (a real lot) of the shoulder dislocates.. take a look at Sensei's WBB article for information on them:
    http://www.wannabebig.com/article.php?articleid=265

    I've recently also made my grip wider on all my snatch grips - about 1.5 inches each side - and it has helped my form for OH Squats.. again, like Anthony said.
    Good article, exactly what I was looking for. I knew I could count on Anthony here also. I have trouble getting my arms more rearward than the plane of my ears. My OHS has been limited by this. I can OHS about 115lbs without a problem, but I'm sure my anterior delts are just holding the weight there by force. I can feel myself being pulled forward more and more as weight increases. I think I'll add a bunch of shoulder mobility exercises to my warmup and see if that helps. Not sure if my RC will allow it, but I'm gonna find out. Thanks guys.
    The Gods taught us to forge Iron so that we would not be slaves-----old Germanic saying

    buy a chin up bar, sell the arm curl bar---Roddy

  7. #6
    Senior Member Sensei's Avatar
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    I don't have a lot to add - Anthony and Bearwolf covered just about everything. Take your time w. the new mobility drills/exercises. It's easy to do too much with them and it's easy to rush things - DON'T.

    As far as the overhead squats go, start w. a broomstick or the empty bar if that isn't too much. Try to pull the bar apart. There's a decent Dan John article about overhead squats here (make sure to check the links given too): http://danjohn.org/overhead.html

    Here are a few mobility drills/stretches you might incorporate:

    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
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