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Exercises Movements, technique & proper execution

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Old 03-15-2014, 04:17 PM   #1
Jeffrey Merrill
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Overhead squat & Squat question

I'm fairly new to crossfit, but when I do high bar squats and overhead squats with broomstick, I am having a problem with falling backwards. When I keep my chest up, back straight/verticle plane, pushing from heels etc.. Is this a flexability problem, weak hip flexors or some other muscle weakness problem. And how do I fix it ?

Thank you
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Old 03-16-2014, 12:34 PM   #2
Robert Fabsik
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Re: Overhead squat & Squat question

Could be all of them.

If you are just learning them, I'd practice them with the broomstick/bodyweight daily to work on the mobility and coordination. Also doing some daily goblet squats can help reinforce the right patterns.

You can lean a little forward to counterbalance.

Posting a video might helps us see the particulars.
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Old 03-16-2014, 05:13 PM   #3
Jeffrey Merrill
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Re: Overhead squat & Squat question

ok thanks I will continue with your suggestions and try to get a video up
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Old 03-17-2014, 09:24 AM   #4
Ari Sherwood
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Re: Overhead squat & Squat question

Where are you positioning the bar above you? Is it way behind you, or is it over the midline of your body? Ideally, the bar should be directly in line with the middle of your foot when in the bottom position.
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Old 03-17-2014, 05:47 PM   #5
Jeffrey Merrill
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Re: Overhead squat & Squat question

I have only been trying to get the movements down and only been using broomstick, body weight squating thus far.
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Old 03-18-2014, 07:25 AM   #6
Ari Sherwood
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Re: Overhead squat & Squat question

The original OHS CF journal article is a really good guide:

http://library.crossfit.com/free/pdf...head_Squat.pdf
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Old 03-20-2014, 05:37 AM   #7
Miles Roberts
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Re: Overhead squat & Squat question

ankle mobility.
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Old 03-20-2014, 11:58 AM   #8
Jeffrey Merrill
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Re: Overhead squat & Squat question

Yes I found it was mostly ankle mobility. Thank you
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Old 03-20-2014, 12:09 PM   #9
Eric Montgomery
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Re: Overhead squat & Squat question

Even when I could OHS greater than my bodyweight I had a lot of trouble doing OHS with a PVC pipe. The weight of an empty bar (or a 95lb bar) helped push me back into the correct position much easier and reinforce the feeling of the frontal plane, sorta like how goblet squats can help with mobility for someone who has problems with air squats. If you're using a PVC or broomstick you could have the bar 6" forward or backward of the frontal plane and not be able to tell that you're wrong, but with a little bit of weight it's immediately obvious if you don't have the bar right where it should be.
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Old 03-20-2014, 12:32 PM   #10
Jeffrey Merrill
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Re: Overhead squat & Squat question

very good I will try this also thanks
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