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

Reply
 
Thread Tools
Old 08-12-2010, 12:19 PM   #1
Stanley Koga
Member Stanley Koga is offline
 
Profile:
Join Date: Jul 2010
Location: Kapaa  HI
Posts: 21
Keeping heels down OHS

Aloha! A coworker is finding it impossible to touch the floor with his heels as he does an overhead squat. In general , he is much more powerful and explosive than I am, but gets frustrated with his lack of flexibility when doing this movement. I have always just been able to keep the entire sole of my foot down throughout the OHS, so in this particular move I am very close to him in strength. He starts with his entire sole down ,then lifts his heels as he descends, ending up on his toes. Of course this causes him to become unstable and limits his load.
anybody got a fix? Stretches ? Mahalo for any help!
  Reply With Quote
Old 08-12-2010, 12:38 PM   #2
Dave Hancock
Member Dave Hancock is offline
 
Profile:
Join Date: Mar 2008
Location: Yukon  OK
Posts: 337
Re: Keeping heels down OHS

Possibly tight hip flexors. Anyone thats sits many hours a day would benefit from hip flexor stretches.
  Reply With Quote
Old 08-12-2010, 12:39 PM   #3
Bob Guere
Banned Bob Guere is offline
 
Profile:
Join Date: Dec 2007
Location: California city  CA
Posts: 1,670
Re: Keeping heels down OHS

Hamstrings are tight and not active. Box squats and facing-the-wall squats.
  Reply With Quote
Old 08-12-2010, 12:48 PM   #4
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: Keeping heels down OHS

Check out Kelly Starrett's CFJ videos on hip and hamstring mobility and his "Rebuilding Khalipa" videos.
  Reply With Quote
Old 08-12-2010, 01:43 PM   #5
Jesse Gray
Affiliate Jesse Gray is offline
 
Profile:
Join Date: Feb 2010
Location: Davis  CA
Posts: 545
Re: Keeping heels down OHS

Sometimes really explosive/fast people don't have great flexibility. They are tightly wound and that's part of what makes them explosive. Florida state famously spent a year working on a freshman by name of Deion Sanders to get him more flexible. The end result of a year of stretching and flexibility drills was slowing him down by around two tenths in the forty. They stopped trying to loosen him up after that.
__________________
My Box!
  Reply With Quote
Old 08-12-2010, 05:31 PM   #6
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Keeping heels down OHS

mobilize

shoulders
t-spine
hamstrings
calves
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 08-12-2010, 05:32 PM   #7
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Keeping heels down OHS

Quote:
Originally Posted by Jesse Gray View Post
Sometimes really explosive/fast people don't have great flexibility. They are tightly wound and that's part of what makes them explosive. Florida state famously spent a year working on a freshman by name of Deion Sanders to get him more flexible. The end result of a year of stretching and flexibility drills was slowing him down by around two tenths in the forty. They stopped trying to loosen him up after that.
stretching out a rubberband will make it lose it's elasticity

conservsely, if the band is too tight to start with.....
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 08-12-2010, 10:28 PM   #8
Stanley Koga
Member Stanley Koga is offline
 
Profile:
Join Date: Jul 2010
Location: Kapaa  HI
Posts: 21
Re: Keeping heels down OHS

Thanks everyone. Im done with Kelly's Khalipa series and working my way through his 2 minute drills. Ill be turning my coworker on to these for sure.
again, Mahalo and Aloha!
  Reply With Quote
Old 08-12-2010, 10:55 PM   #9
Jesse Gray
Affiliate Jesse Gray is offline
 
Profile:
Join Date: Feb 2010
Location: Davis  CA
Posts: 545
Re: Keeping heels down OHS

Quote:
Originally Posted by Steven Low View Post
stretching out a rubberband will make it lose it's elasticity

conservsely, if the band is too tight to start with.....
...get a bigger rubber band? That analogy makes no sense.
__________________
My Box!
  Reply With Quote
Old 08-12-2010, 11:25 PM   #10
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Keeping heels down OHS

Quote:
Originally Posted by Jesse Gray View Post
...get a bigger rubber band? That analogy makes no sense.
It makes perfect sense if you knew your muscle physiology and biomechanics.

Stretch-shorten cycle, optimal muscle lengths in certain primary movers during sprinting, etc,
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Reply


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
Why Heels? Hans Plum Exercises 7 06-24-2008 09:29 AM
Keeping the heels pressed David Gessen Exercises 4 03-03-2008 10:15 AM
On my heels... Eric Cohen Exercises 7 01-18-2007 11:07 AM
Squats - Heels? Randy Little Exercises 8 12-20-2006 12:32 PM
Squat with full foot or heels, heels, heels! Daniel Doiron Exercises 13 01-29-2006 07:56 PM


All times are GMT -7. The time now is 06:41 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.