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Old 10-07-2015, 12:34 AM   #1
Alex Toro
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Ankle Dorsiflexion Critique

I've been struggling a lot with overhead squats and pistol squats. I believe it's likely due to ankle mobility because I can't squat ATG with feet together or hold the bottom of the pistol squat.

Here is a video of me testing various movements. That's as far as I can go with the OHS. https://www.youtube.com/watch?v=eT7FIANUU7o
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Old 10-07-2015, 11:55 AM   #2
Christopher Morris
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Re: Ankle Dorsiflexion Critique

I don't think this is an ankle mobility problem, as the depth of your goblet squats is great. While you're setting up the bottom of the pistol squat in an unusual way, your bottom position is still good. Mobility looks comfortable, i.e., it doesn't look like you're fighting to get into these positions.

I do notice that you set your feet much wider for the OHS than the goblet squats. I'd be interested in seeing you do a goblet squat, then reposition the kettlebell for an overhead squat without moving your feet. Can you do a successful OHS with that foot position?

Even from the front view, I can tell you're not pushing your butt back in the OHS. This puts the knees and ankles in a more extreme position. It looks like more of a hip position problem than an ankle problem. Sit back. Get the butt back. You can only get the hips back in an OHS squat if you have good shoulder mobility. You didn't get far enough into squat position to know if the shoulder is the issue.
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Last edited by Christopher Morris : 10-07-2015 at 12:10 PM.
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Old 10-07-2015, 01:06 PM   #3
Alex Toro
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Re: Ankle Dorsiflexion Critique

You're right about it possibly being a shoulder mobility issue. Holding the Kb up and staying upright becomes pretty hard once I start to descend. Also I made a couple more attempts at the pistol to see if it really is an ankle mobility issue.

https://www.youtube.com/watch?v=aDrgivYoaSs
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Old 10-08-2015, 12:55 PM   #4
Christopher Morris
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Re: Ankle Dorsiflexion Critique

You have great depth in your goblet squat, which is why I didn't think it was an ankle mobility issue.

You can help your OHS in a couple different ways:
- shoulder mobility work
- improve upright torso in other squats, starting with air squat.

Shoulder mobility:
https://www.youtube.com/user/sanfran...query=shoulder (wfs)

Upright torso
Look at this comparison by Chris Spealler:
https://instagram.com/p/7nV5PuqsT4/ (wfs)

If you keep your knees over your ankles, your butt too far back, dropping chest... all these positions are connected.
On the other hand, let the knees come over the toes a little more, hips tucked forward without losing lumbar concavity - this will keep your torso more upright. A more upright torso will require less mobility from your shoulder in the OHS. Here are two OHS positions:
https://crossfitcc.files.wordpress.c...ctionalohs.jpg (wfs)
The more vertical torso requires less shoulder mobility.

I'm glad to see in your second video a pistol squat from standing position down, without the KB for counterbalance. These check movements you're doing look like you're expecting to bail at the bottom, even though it looks like you don't have to. When you get to the bottom, see if you can fight back up to stand up a good rep. I'll bet you could.
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Old 10-09-2015, 02:24 PM   #5
Alex Toro
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Re: Ankle Dorsiflexion Critique

I made another video to show some of the alterations I made. How's my shoulder mobility with the PVC pipe?

https://www.youtube.com/watch?v=YEY3rhlaviA
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Old 10-11-2015, 06:59 PM   #6
Christopher Morris
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Re: Ankle Dorsiflexion Critique

Okay. This is interesting...

No major faults in your form for pistol squats or overhead squats when you use the books to elevate your heels. Shoulder mobility looks just fine. No major faults with an one-arm KB OHS when your stance is extra wide.

You seem to struggle with a normal stance OHS. There is a difference between snatch grip shoulder mobility and one-arm snatch shoulder mobility. Maybe it still is a shoulder issue? Maybe it is an ankle mobility issue.

We're getting into the details that are beyond me. Anyone else on the forum want to chime in? Any coaches with a better eye for movement and faults than what I see?
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Last edited by Christopher Morris : 10-11-2015 at 07:13 PM.
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Old 10-15-2015, 08:26 AM   #7
Christopher Murphy
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Re: Ankle Dorsiflexion Critique

I think your ankles are the reason you cannot do a pistol without the help of the raised heel. search MWOD and/or WODDoc for techniques to improve ankle ROM.
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