CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 04-15-2012, 08:16 AM   #1
Damon Greenfield
Member Damon Greenfield is offline
 
Profile:
Join Date: Jun 2010
Location: Ranson  WV
Posts: 15
Overhead squat movement, muscles involved.

I didnt know where to post this, I couldnt find a section to post it.

When doing a squat , there are no issues performing a strict technical squat. The problem starts when there is a 45 pound barbell overhead. When i first attempt to do my Overhead squat, i can only get halfway down before something is stopping me. I for the love of me cant tell what is restricting me, could be lower body or even upper body. But normally I will do about 5 or 6 half overhead squats with the barbell over head. Take a minute rest, do it again this time I can go a little bit lower. I rest for a minute, then i may toss on some 10's on each side and try to go down even farther. Maybe after 4 or 5 small sets I then can go all the way down deep into my overhead squat. Then i can do a WoD that may require 95 pounds ect ect . The more I do them during the work out the easier they get , flexibility wise.

Im 40 years old, im very flexible in my legs, I can lay down on my legs actually. So im trying to figure out what other muscles can be restricting me and being so tight in the beginning. I would love to figure it out and then work on it so i can get better flexibility.

Anyone on here know the anatomy of human muscles that can help me locate which ones I need to work on ? thanks.
__________________
Damon M/38/185#/5'8"/ CF L1 Certified
  Reply With Quote
Old 04-15-2012, 08:55 AM   #2
Brendan McNamar
Affiliate Brendan McNamar is offline
 
Brendan McNamar's Avatar
 
Profile:
Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,122
Re: Overhead squat movement, muscles involved.

Quote:
Originally Posted by Damon Greenfield View Post
Im 40 years old....

Anyone on here know the anatomy of human muscles that can help me locate which ones I need to work on ? thanks.
Welcome to life after 40......

On a serious note what you are describing sounds like joint tightness not muscle tightness. As you warm up it gets better and better.

Video would be best. Or just have an experienced coach watch you.

Do you have a different warm up routine before heavy squatting then met-cons? Is you foot placement the same or very close for both lifts? How do your shoulders move? Are they warmed up adequately?

Are your back squat/front squat/overhead squat numbers inline with each other? Figure about a 30% increase from OHS to FS and FS to BS. These are just ball park figures but if your OHS is only 50% of your FS them there is something wrong.

The one thing I am fairly sure of is it is not a muscle issue if you can lay down on your legs. It would take two big guys and something would break if I tried to get into that position yet my OHS is fine.
__________________
Nomadic CrossFit coach, Masters Competitor
  Reply With Quote
Old 04-15-2012, 09:01 AM   #3
Struan Potter
Member Struan Potter is offline
 
Profile:
Join Date: Jun 2010
Location: Gloucester  UK
Posts: 662
Re: Overhead squat movement, muscles involved.

Loosen up your ankles with some mulligan techniques, look around on mobilitywod.com (WFS).

Or you can get some weightlifting shoes.
  Reply With Quote
Old 04-15-2012, 10:38 AM   #4
Keith Miller
Member Keith Miller is offline
 
Profile:
Join Date: Jul 2009
Location: Lewisville  TX
Posts: 638
Re: Overhead squat movement, muscles involved.

I'm thinking ankle flexibility and/or upper back/shoulder tightness.
  Reply With Quote
Old 04-15-2012, 02:49 PM   #5
James Hanley
Member James Hanley is offline
 
Profile:
Join Date: Oct 2011
Location: Dublin  Ireland
Posts: 94
Re: Overhead squat movement, muscles involved.

Quote:
Originally Posted by Keith Miller View Post
I'm thinking ankle flexibility and/or upper back/shoulder tightness.

Seems like the obvious one if a normal squat isn't an issue alright.

Easy enough way to find out is to do a wall squat with your hands between your legs and then one with hands overhead.

If you fall apart on the second one, chances are it's thoracic mobility, inability to extend, lat tightness.
  Reply With Quote
Old 04-15-2012, 06:57 PM   #6
Damon Greenfield
Member Damon Greenfield is offline
 
Profile:
Join Date: Jun 2010
Location: Ranson  WV
Posts: 15
Re: Overhead squat movement, muscles involved.

Quote:
Originally Posted by James Hanley View Post
Seems like the obvious one if a normal squat isn't an issue alright.

Easy enough way to find out is to do a wall squat with your hands between your legs and then one with hands overhead.

If you fall apart on the second one, chances are it's thoracic mobility, inability to extend, lat tightness.
its when hands are over head that i fall apart, every thing gets out of whack.

So if it is my upper body, what things can i do to improve flexibility and mobility ?
__________________
Damon M/38/185#/5'8"/ CF L1 Certified
  Reply With Quote
Old 04-15-2012, 07:27 PM   #7
Brian Strump
Affiliate Brian Strump is offline
 
Brian Strump's Avatar
 
Profile:
Join Date: Sep 2009
Location: Charlotte  NC
Posts: 2,612
Re: Overhead squat movement, muscles involved.

If it were your ankles, it would be an issue whenever you squat(BS, FS, OHS, air squat). So your ankles are out.

My vote is for one or more of the following; tight lats, poor scapular stability, poor lumbar stability. The first of which you can find some help on mobility WOD.



Quote:
Originally Posted by Keith Miller View Post
I'm thinking ankle flexibility and/or upper back/shoulder tightness.
__________________
Brian Strump, D.C., FMS, NKT
www.crossfitsteelecreek.com/
  Reply With Quote
Old 04-16-2012, 02:18 AM   #8
James Hanley
Member James Hanley is offline
 
Profile:
Join Date: Oct 2011
Location: Dublin  Ireland
Posts: 94
Re: Overhead squat movement, muscles involved.

Quote:
Originally Posted by Damon Greenfield View Post
its when hands are over head that i fall apart, every thing gets out of whack.

So if it is my upper body, what things can i do to improve flexibility and mobility ?
Mobilisation/arching over a foam roller is probably the most obvious one and the one that will provide the biggest bang for your buck in the first instance. I can't link to anything because I can't get onto YT on this comp, but a quick search should provide it. The most recent post on my site (linked in sig and WFS) has a video if it too.

Outside of that, I'd get a roller/lacrosse ball into my pec up toward the shoulder and roll the hell out of my lats (get up towards the armpit, and be warned, this will hurt like a mother trucker).

I think the arching over the roller is key tho to be honest. You can make big gains super quick with it.

Quote:
Originally Posted by Brian Strump View Post
If it were your ankles, it would be an issue whenever you squat(BS, FS, OHS, air squat). So your ankles are out.

My vote is for one or more of the following; tight lats, poor scapular stability, poor lumbar stability. The first of which you can find some help on mobility WOD.
Yah agree on all counts there. If you can wall squat with your toes a couple inches from the wall and not smash your face, chances are your hips and ankles are ok.
__________________
http://jameshanley.ie/
  Reply With Quote
Old 04-26-2012, 03:42 PM   #9
Damon Greenfield
Member Damon Greenfield is offline
 
Profile:
Join Date: Jun 2010
Location: Ranson  WV
Posts: 15
Re: Overhead squat movement, muscles involved.

Sorry I didnt get back to you. I been busy at work and no time for any computer chatting. Thanks for feedback and I will check out your link, and also will check out mobility WOD.

If your still around I do have a question about this.

Quote:
Outside of that, I'd get a roller/lacrosse ball into my pec up toward the shoulder and roll the hell out of my lats (get up towards the armpit, and be warned, this will hurt like a mother trucker).
I do have a lacrosse ball, but when you say in my peck toward the shoulder, are you talking about the front of the check pec , or just what you said in parenthesis about armpit area.


This stretching i hope helps. I can do it every night, not sure if I would have time in the mornings before a work out though.
__________________
Damon M/38/185#/5'8"/ CF L1 Certified
  Reply With Quote
Old 04-29-2012, 02:06 AM   #10
James Hanley
Member James Hanley is offline
 
Profile:
Join Date: Oct 2011
Location: Dublin  Ireland
Posts: 94
Re: Overhead squat movement, muscles involved.

I'd hit the area on the front of your chest where your shoulder and pec join up. Like from your clavicle to where your arm pit starts.

If you place the back of your hand right in thr middle of your lower back on the side You're rolling it'll open things up better too.

Its really early here and i'm on my phone so Hopefully that makes sense.
__________________
http://jameshanley.ie/
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Form check help: Back Squat/Front Squat/Deadlift/Overhead Press Daniel Frankel Digital Coaching 28 03-31-2011 12:26 PM
Which muscles worked in SDHP, PJ, Back Squat? Michelle Medeiros Exercises 10 08-31-2010 08:30 AM
Knee Pain - Any Squat Movement Jade Jenny Injuries 20 06-26-2010 09:32 PM
Any barbell overhead movement Peter Villahoz Exercises 4 09-29-2009 07:45 PM
Squat Snatch, Overhead Squat, and Overhead Lunge Dan John Exercises 2 09-02-2004 02:23 PM


All times are GMT -7. The time now is 07:14 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.