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

Thread Tools
Old 07-13-2006, 10:08 AM   #1
Kevin Burns
Member Kevin Burns is offline
Join Date: Jan 2006
Location: Greenwood Village  CO
Posts: 586
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.

  Reply With Quote
Old 07-13-2006, 10:29 AM   #2
Joe Marsh
Affiliate Joe Marsh is offline
Joe Marsh's Avatar
Join Date: Feb 2006
Location: Las Vegas  Nevada
Posts: 433
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.
  Reply With Quote
Old 07-13-2006, 11:45 AM   #3
Kevin Burns
Member Kevin Burns is offline
Join Date: Jan 2006
Location: Greenwood Village  CO
Posts: 586
what is a windmill ?
  Reply With Quote
Old 07-13-2006, 11:52 AM   #4
Aimee Anaya
Member Aimee Anaya is offline
Aimee Anaya's Avatar
Join Date: Apr 2006
Location: Fallbrook  Ca
Posts: 100
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.

  Reply With Quote
Old 07-13-2006, 12:11 PM   #5
Matt Gagliardi
Member Matt Gagliardi is offline
Join Date: Feb 2004
Location: Memphis  TN
Posts: 946
"Dislocates" with PVC or broomstick.
  Reply With Quote
Old 07-14-2006, 05:34 AM   #6
Keith Wittenstein
Affiliate Keith Wittenstein is offline
Keith Wittenstein's Avatar
Join Date: Jun 2004
Location: New York  New York
Posts: 945

  Reply With Quote
Old 07-14-2006, 03:48 PM   #7
Kurt Holm
Member Kurt Holm is offline
Join Date: Feb 2006
Location: Tenafly  NJ
Posts: 133
How about doing more OHS with a lighter load?
  Reply With Quote
Old 07-14-2006, 07:29 PM   #8
Ross Hunt
Member Ross Hunt is offline
Join Date: Jan 2004
Location: Annapolis  MD
Posts: 914
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.
  Reply With Quote
Old 07-14-2006, 08:08 PM   #9
Allen Yeh
Member Allen Yeh is offline
Allen Yeh's Avatar
Join Date: Feb 2005
Location: reston  va
Posts: 768
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.
  Reply With Quote
Old 07-14-2006, 08:21 PM   #10
Paul Alvarez
Member Paul Alvarez is offline
Join Date: Jul 2005
Location: Long Beach for school, Maui and San Jose are home  CA
Posts: 118
How about KB Armbar?
  Reply With Quote

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
Improving my l-sit Matthew Calabresi Exercises 9 06-21-2007 03:17 AM
How do I gain hip flexability to squatting deep??? Robert Doherty Exercises 17 06-02-2007 02:00 AM
Flexability issues... Jason Horton Fitness 9 12-26-2004 07:38 PM
Need help improving squats and shoulder flexibility Eric Hawkins Exercises 9 04-07-2004 12:37 PM
Max Flexability /splits FRANCO BELCASSIO Fitness 2 02-12-2004 11:46 AM

All times are GMT -7. The time now is 03:43 PM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.