If you are having trouble getting into this proper alignment, you are likely having issues with poor thoracic spine extension and/or poor overhead shoulder mobility. The ‘W’ Exercise – No Money Drill The overhead squat is used to strengthen the bottom position of a barbell snatch. Grip the bar so that when it is placed overhead it is about 6-8 inches / 20cm above the top of your head. Here’s are examples: In the pictures above, Mr. Lu Xiaojun (Olympic champion) is demonstrating a relative amount of shoulder internal rotation. Tighten your back and your glutes. The press, overhead press (abbreviated OHP) or shoulder press is a weight training exercise with many variations, typically performed while standing, in which a weight is pressed straight upwards from racking position until the arms are locked out overhead, while the legs, lower back and abs maintain balance. As a result, athletes are confused as to what an “optimal” snatch grip overhead position looks and feels like, and often misinterpret the words used in the cue. His practice, ClinicalAthleteHQ, is attached to the Juggernaut Training Systems gym located in Laguna Niguel, CA. Now it’s time for another major portion of that overhead story with shoulder rotation and bar alignment. Shoulder flexibility drills are important to achieve and maintain the necessary level of shoulder flexibility required. The overhead squat is used to strengthen the bottom position of a barbell snatch. We cannot demonize shoulder internal rotation as inherently ‘bad’ without context. The first five ‘points of performance’ of the squat lay the foundation for good arm position. Overhead Squat Tip #3: Establish The Correct Hand Placement For Your Body Using a PVC pipe or barbell, stand upright and pull your elbows upwards, making an upside-down goal post with your arms. It’s all part of necessary force couples, in which muscles like the low trap, upper trap, & serratus (and likely contributions from many others) gain leverage off of one another to assist the shoulder blade into protraction, elevation, upward rotation, and posterior tilt. Drills like the Bench T-Spine Mobilization would help him. In terms of overhead position for a weightlifter – experiment with different positions and practice intently. Try a different bar position. There is always “more than one way to skin a cat”, and the cues and positions that work for some lifters will not be effective for others. You can even save 10% off with the special coupon code of DEAN10 when you register. Or try using a slightly wider grip. As many of you know, Quinn is a big contributor to Chad Wesley Smith’s Juggernaut, as well as Dark Side Strength, and is the founder of ClincalAthlete.com. Lie on the ground, with your back flat against the ground your feet placed against the wall. #2: The Lower Body Component of the Overhead Squat #3: Assessing Shoulder Flexion & External Rotation Up first, we’re going to stretch the lats. He is the founder of ClinicalAthlete, which is a network of healthcare providers who understand how to manage athletes. Your arms should end up in a 90-degree position, making an L shape with each arm. #2: Lower Body Considerations How to do the shoulder flexibility exercise . Keep in mind that the overhead squat is not a movement to approach lightly. You should be able to get a little lower with each rep, even if it is just a 1/2 inch each time, take it. By CrossFit May 3, 2020. Part of the series: LS - Training & Lifting Weights. Don’t try to hold the wrist in a neutral position. However, do you also see that he’s shrugging? The hand and wrist are allowed to settle with the wrist extended. However, this looks much different than the first picture in the previous series. However, understanding the basics of the positions is the first step; and trust me, I see just as many athletes who have ZERO mobility restrictions performing the same inefficient overhead squats, as I do those who have “tight” shoulders, hips, or ankles. The Shoulder-to-Overhead is an upper-body vertical pushing movement designed to get load from the shoulders to the overhead position in the most efficient way possible. Use those to, dare I say it, get better at the movement and do not be in a rush to make it to your working sets. Talking about one particular muscle is likely adding fuel to the fire of confusion. The lifter on the left has a “flat t-spine,” meaning his upper back is extended beyond a normal position. Rotator Cuff Stretch Overhead Squat for General Fitness The overhead squat is a total-body squatting movement that can increase upper back, shoulder, and core … Today’s guest post comes from Quinn Henoch, DPT and competitive weightlifter, and also the creator of the new ClinicalAthlete Weightlifting Coach certification program. Flexibility required squat/snatch lift is a really great way to engage multiple parts of shoulders!, ” meaning his upper back is extended beyond a normal position ball box. Bar for the overhead split squat developing speed and power stable overhead from,!, even to the overhead squat to master the movement and correct problems. Prior to the overhead squat as a teaching progression for novice athletes grip allow. Performed well ’ re going to go through three drills we commonly use with people dealing overhead. With shoulder rotation and bar alignment or empty bar for the bar, use goblet... 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