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Exercises Movements, technique & proper execution

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Old 09-29-2005, 06:44 AM   #1
Jay Michael Lalik
 
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I had some trouble doing the overhead squats with some 20 lb dumbells. It was like I couldn't keep my balance. I would end up on my toes. (I am not out of shape, with regular squats, I do 4 sets of 225 on leg day)

Is it easier with a regular squat bar compared to dumbells?
Does this exercise focus on the middle back and shoulders, because that is what I feel?

I am totally new to crossfit. I really like the exercises. I am going to change from the traditional bodybuilding style weight training to more olympic lifts and crossfit.
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Old 09-29-2005, 07:43 AM   #2
Clay Jones
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Jay, overhead squats were covered in the August 2005 issue of the CrossFit journal. do yourself a favor--get it! The content is well worth the $$. I would follow the routine that Coach gave in that issue exactly as printed.

Having said that, I would suggest starting with a piece of PVC pipe or a broomstick (forget the dumbells or barbell for now). Also, work on your shoulder/back flexibilty--tight back and shouders=bad form when you OHS.

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Old 09-29-2005, 07:54 AM   #3
Clay Jones
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Jay, one other thing, Dan John had an article on overhead squats a while back, here is the link:

http://danjohn.org/overhead.html
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Old 09-29-2005, 09:36 AM   #4
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Jay-- OHS with DBs will be harder at a similar total weight simply because of the added instability.

But if you're coming up on your toes, I'd be willing to bet it's due to shoulder/hip inflexibilty, i.e. inability to locate the weight truly overhead. If the DBs, or bar, are actually overhead, they'll be pushing straight down through your heels and won't pull you in any direction but down.

Check out this thread on OHS:

http://www.crossfit.com/discus/messages/22/14376.html

Also get issue 36 of the CFJ.
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Old 09-29-2005, 10:15 AM   #5
Jay Michael Lalik
 
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Yeah, it is like I can't keep the weight all the way back.

It is really something I will work on.
Thanks.
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Old 09-29-2005, 10:49 AM   #6
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STRETCH STRETCH STRETCH! Hang from a bar with hands together, deep pull-up kips, back bridges/walkovers, shoulder dislocates with PVC/broomstick--and, of course, practice that OHS position as part of your warmup. If you're consistent, you'll develop the position pretty quickly. Good luck!
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Old 09-29-2005, 11:37 AM   #7
Brian Hand
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Along with instability, there's really no such thing as a wide grip with db's. Only ultra loose shoulders will allow a shoulder width OHSQ. I'd stick to the bar.
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Old 09-29-2005, 12:17 PM   #8
Jay Michael Lalik
 
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I just did some with a broom handle as my bar. I have a really good feel for it now. I am going to do some today (45 lb bar and go up as I am comfortable)

I am ready to eat some humble pie on this one.
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Old 09-29-2005, 04:27 PM   #9
Jeremy Jones
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with that attitude you will go far.


Welcome to CrossFit.
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