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Exercises Movements, technique & proper execution

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Old 09-09-2007, 11:47 AM   #1
Rob Harris
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Join Date: Jun 2007
Location: Chattanooga  TN
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My horrible OHS..

My background in a nutshell = former "bodybuilder" turned Gracie Jiu-Jitsu practitioner turned CrossFitter.

I now have my Kipping down, my running has improved greatly, but my Over Head Squat sucks!

In my warm ups (squats,SU's,BE's,dips,PU's) I had initially subbed air squats because they are so awkward and that was a bad decision as now it is my weakest link.

Even a 20lb bar overhead is really hard for me. The weight almost always moves forward and I can barely keep my arms locked out.

Any and ALL advice is appreciated.


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Old 09-09-2007, 12:01 PM   #2
Frederic Giraud
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Join Date: Aug 2007
Location: Montreal  Quebec
Posts: 722
Re: My horrible OHS..

Take that broomstick and work on the form.

There's no magic, of course it will feel awkward at the begining but you shall improve it, and slowly but surely increase weitgh once you feel it good enuff.

Good luck, and practice ALOT with that broomstick.
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Old 09-09-2007, 02:45 PM   #3
Derek Maffett
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Location: Castle Rock  WA
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Re: My horrible OHS..

Make sure you have a wide enough grip. About as wide as you can do shoulder dislocates with.

A little something I found that might help is this. Overhead squat directly in front of two pillars so that the bar is almost touching them. This will force you to keep the bar back and not let it drift forward.
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Old 09-10-2007, 05:11 AM   #4
Kevin McMillan
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Location: Wolfville  Nova Scotia
Posts: 125
Re: My horrible OHS..

ohs with that broomstick every day, multiple times a day... find the right spot too, grip the bar just inside of the spot where you can rotate all the way arround your back. on the way down really keep your torso strong.

as many times as its said practise makes perfect... keep basic form in mind and grind out them as often as possible
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Old 09-10-2007, 06:14 AM   #5
Jay Cohen
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Join Date: Feb 2006
Location: Sharpsville  PA
Posts: 3,384
Re: My horrible OHS..

Search the boards via the search engine. Tons, and I do mean tons of info. this topic and your question is asked every week, week in, week out, 52 weeks per year.
Google OHS and Dan John, he is very knowledgeable on the OHS.
Bottom line, do them every day, 3 months better, 6 months better, year from now, better.

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