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Old 05-21-2010, 07:37 PM   #1
Lauren Thompson
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Midline Stability

I've been Crossfitting for about two months, and my overhead squat form is still weak. What are some exercises I can do to help strengthen my midline, besides heavy lifts?

Also, any tips for loosening up tight shoulders?

Thanks!
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Old 05-22-2010, 12:02 AM   #2
Blair Robert Lowe
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Re: Midline Stability

Shoulders? Roll them out on a roller and lacrosse ball.

Look up Diesel Crew on youtube or Eric Cressey.

Shoulder dislocates with a jumprope, cuban presses, hang from a bar or set of rings.

Midline? More heavy squatting be it more OHS, BS, and FS. DL too or Good mornings/stiff leg deadlifts. Ring supports work it to some degree besides Knees2Elbows, Hanging Leglifts, Reverse Hyper work.

More glute ham raises or glute ham situps or skin the cats on rings.
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Old 05-22-2010, 07:49 AM   #3
Thomas Green
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Re: Midline Stability

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Originally Posted by Lauren Thompson View Post
I've been Crossfitting for about two months, and my overhead squat form is still weak. What are some exercises I can do to help strengthen my midline, besides heavy lifts?

Also, any tips for loosening up tight shoulders?

Thanks!
What Blair said plus a couple more suggestions

Trigger point massage works miracle for the shoulders. To reach full depth, work on stretching your hamstrings and hip flexors. For the core, hit the planks hard, and when they get easy, hold them with 1 arm or leg off the ground.
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Old 05-22-2010, 08:15 AM   #4
Lauren Thompson
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Re: Midline Stability

Thanks a lot! I appreciate it.
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Old 05-22-2010, 08:55 AM   #5
Andrew Schechterly
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Re: Midline Stability

Anything with heavy weight over your head works well.

Turkish/sandbag get-ups are a personal favorite.
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Old 05-22-2010, 12:20 PM   #6
Steven Low
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Re: Midline Stability

I'll post these again...

1. Posterior capsule stretch, sleeper stretch, external rotation stretch

2. Lats stretch, pec stretch, pec minor massage. Can use basketball or other ball and lie on top of it for pec rolling.

3. Deep tissue massage all around the scapula; anterior, lateral and posterior shoulder; coracobrachialis, biceps brachii, and brachialis.

4. Nerve glides (google first link)

5. Band dislocates and wall slides

6. Foam roll thoracic spine (put 45s on your chest for deeper stretch). Also, roll side to side as you are rolling and try to arch your back
http://www.marksdailyapple.com/how-t...pine-mobility/

Here's a good set of vids on scapular mobility and stability: wfs
http://www.youtube.com/watch?v=y4Wo095zPnc
http://www.youtube.com/watch?v=1YHIV4a81Os
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Old 05-22-2010, 12:36 PM   #7
Blair Robert Lowe
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Re: Midline Stability

You should just make that your sig, Brain.

http://www.tmuscle.com/free_online_a...t-ab-exercises not wfs

TGU rates up pretty high as tested.
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