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.

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Which one of these lifts are more likely potentially to lead to shoulder pain? You see whether you’re performing an overhead squat or snatch, we ideally want to see the the wrists, elbows, shoulders/shoulder blades and extended upper back (thoracic spine) in a vertically stacked alignment. This allows the barbell to be positioned directly over the back of the neck and the shoulder muscles to work efficiently to stabilize the the weight overhead.🏋🏼‍♀️ . If the the chest drops forward during an overhead squat the arms will reflexively have to move further behind the head to stay balanced and keep the barbell from falling forward. This exaggerated position requires a ton of external rotation and can shift the humerus excessively forward in the joint.📝 . Basically the “ball” of the humerus is being pushed out of the center of the joint socket “tee". When you look at the anatomy of the shoulder joint you’ll see there isn’t a ton of space between the “ball” of the humerus and the structures that lie directly above (like the acromion of the shoulder blade). Shifting the shoulder out of a balanced position can lead to these structures impinging on each other and eventual pain.🥊 . One of the most simple fixes for this problem is to improve ankle mobility. By allowing the knees to come further forward over the toes in the bottom of the squat, the chest can then reflexively stay more upright leading to a more stacked position of the arm and shoulder blades.✅ . Next time you lift, video yourself from the side and see what position your body ends up in and whether or not you are as balanced as you could be.🏋🏼‍♀️📝 . To see some simple ways to improve your ankle mobility, check out the blog article linked in my bio📲📲 . Shout out to @toshikis170j210 for being today's athlete model for the snatch side view and to @3d4medical with their app Complete Anatomy for the visual of the shoulder.🙏🏼 _____________________________________ This is the 202nd #SquatUclub eligible post too!! Remember everyday - “like,” & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc).

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Workout for Wednesday, June 19
For Time
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

CrossFit 616