Wednesday, June 19
We have overhead squats in the workout today and this movement tends to give people trouble if there is any type of mobility restriction present. The overhead squat/full snatch require mobility and stability in essentially every joint in the body. If you are lacking the proper range of motion or control at any point, this movement will be more difficult and potentially painful.
So what do you do?
The first thing we will do is only work into ranges of motion that your body can safely and comfortably (pain free) handle. While we want to try to extend that range of motion over time, we don’t want to get into any unsafe position for the shoulders, back, hips, etc.
Tight ankles, hips, back, and shoulders can all be culprits in why the overhead squat is a difficult movement for you. And fixing any of these issues may take time, so don’t get frustrated if you aren’t seeing immediate improvements after a day or two of mobility work.
Also, figuring out exactly what is restricting your movement can be tough. It’s sometimes hard to pinpoint exactly what to work on to get the most improvement. That’s where asking a coach or seeing a physical therapist, chiropractor, or massage therapist can help.
Check out this video from Squat University on the position of the overhead squat. Even if you don’t feel any pain, it’s helpful to see how changing the angle of the ankles and torso makes a huge difference in shoulder position. And hopefully, seeing this profile view will help you get your own body into a better position.
Workout for Wednesday, June 19
100 Double Unders
10 Overhead Squats (95/65)
80 Double Unders
8 Overhead Squats (115/85)
60 Double Unders
6 Overhead Squats (135/95)
40 Double Unders
4 Overhead Squats (155/105)
20 Double Unders
2 Overhead Squats (185/125)
*Scale Double Unders with 2X Single Unders
*Choose starting weight for 10 OHS. Add 5-10# Each Round