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Exercises Movements, technique & proper execution

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Old 04-29-2008, 12:36 AM   #1
Shon Seow
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OHS: problem with elbows

I am having difficulty straightening my elbows at the bottom of the OHS even when using a wide grip. What could be the reason? Inflexible scapular?
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Old 04-29-2008, 06:48 AM   #2
Matt DeMinico
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Re: OHS: problem with elbows

First thing I'd check is whether or not you're keeping your shoulders shrugged up "in your ears" (aka high). If those are ok, then next I'd make sure you're not doing the movement too fast (if you don't have it perfected, you need to do it controlled, not necessarily slow, but not as fast as you would a back squat, until you learn it better). Other than that, I find that for a long time I always had to be thinking about keeping my arms tight, as well as my shoulders shrugged up. Sometimes I'd even say to myself the whole time "shoulders up, arms tight, shoulders up, arms tight, shoulders up arms tight" and just repeat it in my head the whole time.
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Old 04-29-2008, 06:55 AM   #3
Brandon Oto
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Re: OHS: problem with elbows

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Originally Posted by Shon Seow View Post
What could be the reason? Inflexible scapular?
That could be the problem.
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Old 04-29-2008, 07:11 AM   #4
Steven Low
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Re: OHS: problem with elbows

More like poor shoulder capsule flexibility (some is good... too much is bad) and poor scapular elevation. Not really anything such as an "inflexible scapula" cause bones aren't supposed to be that flexible. Technicality.... but aim towards that. Not to mention thoracic mobility.. and better posture.
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Old 04-29-2008, 10:39 AM   #5
Shon Seow
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Re: OHS: problem with elbows

I do have problem with my shoulders as my right shoulder is lower than the left one. Not sure how it will affect my OHS form. With regards to shoulder capsule inflexibility & poor scapular elevation, shall i add stuff like face pulls, prone cobra, mckenzie press-up, BTN band pull-aparts & shoulder dislocations for my prehab?
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Old 04-29-2008, 12:04 PM   #6
Steven Low
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Re: OHS: problem with elbows

I'd stay away from anything BTN (even the band pull aparts). Should dislocates are the best but face pulls (no clue what mckenzie pressups are) are also good.
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