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

Thread Tools
Old 11-05-2005, 03:52 PM   #1
Rich Krauss
Member Rich Krauss is offline
Join Date: Oct 2005
Location: Roslyn  NY
Posts: 96
I'm 44 and just learning oly lifts. Not sure if this is a common problem but when I try to do OH squats, with my arms fully extended above my head, it is very hard to keep them from going foward. I also lose my balance easily. I find it hard to stay on heels and not lean foward. This is with no weight, just a stick. Any suggestions would be appreciated
  Reply With Quote
Old 11-05-2005, 04:25 PM   #2
Lynne Pitts
Administrator Lynne Pitts is offline
Lynne Pitts's Avatar
Join Date: Sep 2003
Location: Madison  WI
Posts: 3,232
Moving to Exercises.
  Reply With Quote
Old 11-05-2005, 05:39 PM   #3
Rob McBee
Affiliate Rob McBee is offline
Join Date: Apr 2005
Location: Portland  OR
Posts: 397
Hey Rich,

You are not alone brother. Its just a basic flexibility issue. The best way to get better at it is to keep doing it. Widen out your stance and grip some if needed. Its good you are really extending overhead, keep doing that while trying to pull the bar apart in opposite directions.

I noticed great improvement in my form by doing the CF Warmup consistently. Thats 3x15 of OHS practice 6 times a week and it makes a difference. On my second set I'll do several reps where I pause at the bottom and 'chase the stretch'. At the top I'll do a shoulder dislocate as well.

There is a CF Journal issue on this subject that is a great resource.
  Reply With Quote
Old 11-05-2005, 05:53 PM   #4
Jason Poeth
Posts: n/a

This post is going to sound a lot like the one I just posted on someone elses topic, but I figured that I would post it here too in case you don't read that one.

Sounds like you really just are having problems with shoulder flexibility. The best thing to improve this is patience and a little work. Try just using a broom stick in your warm ups everyday for about three sets of ten where you try to KEEP AN UPRIGHT CHEST (most people learn to squat like a powerlifter with the chest down wich hurts them when they try to perform overhead squats), grip with the bar 4-6 inches over your head, arms locked and elbows pointing down. Also try shrugging your shoulders to your ears and pulling the bar apart to keep everything tight. Each day try to get a little bit deeper before your arms break...most people with flexibility problems can get into an overhead squat within a couple of weeks if they are consistent and patient. It you want to see video of someone doing it right check out and go on the Olympic lifting section (its free and has a ton of great video on it).

Jason Poeth
Assistant Weightlifting Coach
Gayle Hatch Weightlifting Team
  Reply With Quote
Old 11-06-2005, 06:31 AM   #5
Larry Lindenman
Affiliate Larry Lindenman is offline
Join Date: Jul 2003
Location: Chicago  Illinois
Posts: 2,769
Excellent advise. Take a broom stick (or pvc) and do a dislocate. That is grab it like you would a O-bar and bring your arms back so the bar touches your lowerback/butt. Now bring it all the way forward. Keep moving your hands in until you can't dislocate. The closest you could get your hands and dislocate, is your OH squat grip width. Keep working this in warmups. Don't use weight in the OH squats until you have the form with a pvc pipe.
  Reply With Quote
Old 11-06-2005, 07:51 AM   #6
Rich Krauss
Member Rich Krauss is offline
Join Date: Oct 2005
Location: Roslyn  NY
Posts: 96
great advice from all; actually am able to do OH squat with bar now, holding grip further out helped; can handstand pushups be far behind?
  Reply With Quote
Old 11-06-2005, 08:07 AM   #7
Lincoln Brigham
Member Lincoln Brigham is offline
Lincoln Brigham's Avatar
Join Date: May 2003
Location: Kirkland  WA
Posts: 3,987
If you have hip flexibility issues, the bar WILL pitch forward and you WILL come up on your toes.
  Reply With Quote
Old 11-06-2005, 10:30 PM   #8
Gabe Rinaldi
Member Gabe Rinaldi is offline
Join Date: Jul 2005
Location: Sunnyvale  CA
Posts: 185
The bar will also come forward if there is tightness in the lats and chest. Coming up on the toes can be a result of the upper body tightness or it is often tightness in the calves. The bottom line....practicing the OH Squat movement with light weight is an excellent way to improve the OHS. Good luck with it!
  Reply With Quote
Old 11-07-2005, 06:07 AM   #9
Roger Smith
Member Roger Smith is offline
Join Date: Oct 2005
Location: Calgary  AB
Posts: 392
The thing I did, and I don't know if it is the best or right thing, but it worked. I started with a 2x4 under heels for a few weeks, then a 1x2 for a few weeks, then boots with heel for a few weeks. Now I can do it with wrestling shoes. Not yet with arms and legs together, however...
  Reply With Quote
Old 11-07-2005, 05:38 PM   #10
Sean Harrison
Member Sean Harrison is offline
Sean Harrison's Avatar
Join Date: Oct 2003
Location: Taipei  Taiwan
Posts: 400
I'm still using only a broomstick myself.
I treid an empty bar (45lbs) after Monday's WOD (back squats) and almost fell body really didn't want to let me go below parallel.
  Reply With Quote

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

BB 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
Body weight overhead squat and over 200# front squat Andrew G. Greenberg Testimonials 12 07-25-2006 09:41 AM
Overhead Squat Frank Menendez Digital Coaching 1 01-12-2006 10:33 PM
Overhead squat question: frontal plane? Carl Herzog Exercises 2 09-07-2005 12:07 AM
Overhead squat question Andy Hilven Exercises 12 12-05-2004 10:41 PM
Squat Snatch, Overhead Squat, and Overhead Lunge Dan John Exercises 2 09-02-2004 02:23 PM

All times are GMT -7. The time now is 07:28 AM.

CrossFit is a registered trademark of CrossFit Inc.