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Exercises Movements, technique & proper execution

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Old 04-09-2006, 07:10 PM   #1
Jeff Haas
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Sat,did the Wod.I never tried overhead squats before,fact is I had to look at a video to even know what an overhead squat is. I had lots of problems with balance,is there a secret or key to be able to do there efficiently or is just something you have to learn to do on your own. Thanks
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Old 04-09-2006, 07:25 PM   #2
Travis Rieber
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For a lot of people it's just practice. Everyone seem to post very low weight when just starting OHS. Keep working on shoulder flexibility and make sure you keep good form when doing the OHS's in the CFWU. I think the secret is to find someone that knows the exercise well for hands on instruction.
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Old 04-09-2006, 07:34 PM   #3
Keith Wittenstein
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There is a great Dan John article on it. Search around for it. Practice.

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Old 04-10-2006, 02:07 AM   #4
paul arestan
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A good way to start is to squat down, stay there, look to the right , look to the left, up and down and then stand up.
Think big chest, big gut when you're in the bottom position and, most important, the bar's got to stay above the middle of your feet all the time, otherwise you move you centre of gravity and lose balance.
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Old 04-10-2006, 02:50 AM   #5
Charlie Jackson
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Check out this page for the shoulder roll to stretch your shoulders:

http://www.crossfit.com/mt-archive2/2003_06.html

image:

http://www.crossfit.com/mt-archive2/shoulderroll.html

This important stretch of the shoulder comes from moving a stick from in front of you to behind without bending the arms or widening the grip. Find a hand placement where you can fairly comfortably pass the stick from front to back and return. Now, move your hands in slightly and try again. Both shoulders should “roll through” simultaneously at the “sticking point”. Keep the chest up and linger at the tightest part of motion. This stretch is a good warm-up for the overhead squat and quickly identifies limited range of motion in the shoulder that would make overhead squats impossible.
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Old 04-16-2006, 10:52 AM   #6
Johan Nederhof
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I practise this standing up and sitting in deep squat position. I am progressing to using a heavier stick/bar then just the broomstick.
have fun, Johan
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Old 04-17-2006, 02:14 PM   #7
Parker Gates
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Jeff, I have the same issue. As soon as I get down low I really start to lose my balance!
I have been working just with broomsticks and a 10lb bar for a few weeks now and it's getting better.
Here's the Dan John article:

http://danjohn.org/overhead.html
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Old 04-18-2006, 05:35 AM   #8
Allen Yeh
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Jeff and Parker,

Dan John was gracious enough to pay a visit over to Crossfit DC in January.

I took some notes from the little seminar he gave and the little drills with the goblet squats helped people that pick up the overhead squat pretty quickly here are the notes:
http://www.crossfit.com/discus/messages/22/18615.html

Hope this helps.
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Old 04-18-2006, 12:39 PM   #9
Parker Gates
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Great article Allen. Thanks a bunch! I should really attend something like this to get some real hands-on training!
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