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Exercises Movements, technique & proper execution

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Old 07-13-2006, 10:08 AM   #1
Kevin Burns
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Any idea what the best way is to increase shoulder flexability for OH squats ? When i squat down my arms are wayyyyy forward so that needs to be fixed first.

thanks
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Old 07-13-2006, 10:29 AM   #2
Joe Marsh
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As far as increasing flexibility in your shoulders, Kevin, you might want to give windmills a try. I think they open up the shoulder quite a bit.
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Old 07-13-2006, 11:45 AM   #3
Kevin Burns
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what is a windmill ?
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Old 07-13-2006, 11:52 AM   #4
Aimee Anaya
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when we are introducing new lifters to O-lifting and overhead work, we always start with a PVC pipe (or broomstick). Do a lot of work with PVC pipes. put the PVC pipe over your head, in both the jerk position and the snatch position. get down into a full squat (butt-to-calves), ensuring you are on your heels, and not forward on your toes. put the PVC pipe on your back, and do presses, over-head-squats, and stretches. make sure you push up on the bar while trying to get it back behind our ears. play, play, play with that PVC pipe and stretch-without overstretching and putting too much torque on your joints, of course. Also when you are doing your OHS, make sure you are keeping your head straight, and your face forward. do not look up at the ceiling, or down to the floor. also keep your torso straight. do not lean forward or twist. if you are doing this, then you are doing so to compensate for your inflexibility. So you need to get the positioning right, and obtain flexibility accordingly.

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Old 07-13-2006, 12:11 PM   #5
Matt Gagliardi
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"Dislocates" with PVC or broomstick.
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Old 07-14-2006, 05:34 AM   #6
Keith Wittenstein
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stretching
dislocates
windmills
handstands
wheels/bridges: http://www.yogajournal.com/poses/473_1.cfm

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Old 07-14-2006, 03:48 PM   #7
Kurt Holm
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How about doing more OHS with a lighter load?
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Old 07-14-2006, 07:29 PM   #8
Ross Hunt
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You can also place your palm against a wall and try to move your torso in line with your arms by bending at the waist. This is a good stretch to do AFTER your workout, contract-relax style: Press against the wall isometrically as if you were trying to press the wall down, then relax and let your torso fall forward, then start pressing again. Hold end position for a little while. Don't be too agressive with this one; take it slow and your shoulders will thank you.

Incidentally, this is one of Pavel's things from Relax Into Stretch, and also works well kneeling on the ground and pressing the palms onto the seat of a chair.


But dislocates are king. You can also work them in positions other than standing. Sometimes I do a sloooooooooooow overhead squat and just pause at standing, quarter-squat, half-squat, and bottom, and work a slow dislocate in each position.
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Old 07-14-2006, 08:08 PM   #9
Allen Yeh
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I've found doing dislocates with an elastic band to be more effective than doing them with a stick/pvc.

CFJ #36 is a great resource for the OHS also.
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Old 07-14-2006, 08:21 PM   #10
Paul Alvarez
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How about KB Armbar?
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