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Exercises Movements, technique & proper execution

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Old 03-23-2005, 04:08 PM   #1
Will Cipes
 
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I'm new to crosssfit and loving it so far. Great site. Here's my problem: on any lift that requires a squat with the weight held overhead (such as the snatch or overhead squat) my arms seem to automatically pitch forward as I go down into the squat -- I cannot keep my arms straight above my head, even with no weight. What stretches and/or exercises can I use to correct this?
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Old 03-23-2005, 04:17 PM   #2
Veronica Carpenter
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Will, try stretching your shoulders using a broomstick held at snatchgrip width. As far as exercises, practice, practice, practice the snatch and OHS with a broomstick, pvc and emty bar. Be sure you secure the bar behind overhead, behind the ears, keep every muscle in your neck, shoulders and back TIGHT! Head looking forward not down, chest up. Don't forget to throw in a LOT of PATIENCE and DETERMINATION. :angry:
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Old 03-23-2005, 04:29 PM   #3
Will Cipes
 
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Thanks Veronica. I've always had horrible shoulder flexibility. I hope this will help change that.
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Old 03-23-2005, 04:30 PM   #4
Lincoln Brigham
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Snatch grip - check your grip width. Note the grip that Veronica and I have on our pictures. Only a few mutant freaks can do overhead squats with a shoulder width grip.
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Old 03-23-2005, 04:57 PM   #5
Chris Forbis
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http://www.crossfit.com/cf-coaches/s...article001.htm

That link from Coach Sommer helped me immensely in getting the shoulders ready for the OHS.

Off topic: Didn't you just go to a meet recently, Lincoln? If so, how'd it go?
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Old 03-23-2005, 05:06 PM   #6
Veronica Carpenter
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excellent link. The same exercise/stretch can be done with the broomstick.
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Old 03-23-2005, 05:13 PM   #7
Lincoln Brigham
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Chris,
I did okay. USAW Masters National Championships. Only went 2-for-6, but put a hell of a good pull on all my lifts. Nearly snatched bodyweight, but swung the bar a little bit and lost it behind me. Met the qualifying total for the Pan Am Masters.
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Old 03-25-2005, 11:33 PM   #8
Tom Corrigan
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Do you have access to a kettlebell? If so then press a light one overhead. Stand up staight, then lean slightly forward while trying to push the KB higher. Your shoulder should feel a stretch. Let the kb move backward as you lean forward.
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Old 03-30-2005, 12:54 PM   #9
Will Cipes
 
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Thanks for all the help. On further review, it seems that part of my problem is that as I go down into a squat, my upper body tends to pitch forward at the waist -- making it difficult to go all the way down with my back in the right position and my heels on the floor. Will the exercises suggested so far help me with this, or are there others I should be doing?
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Old 03-30-2005, 01:59 PM   #10
Veronica Carpenter
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Will your upper body will pitch forward to a certain degree and your shoulders will also rotate slighty (so keep working on shoulder flexibility.) Just remember chest out, head up, heels down, and shoulders tight (in the OHS) You just don't want your upper body to be near parallel to the ground, which would be nearly impossible for your shoulders anyway. good luck
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