5 rounds for time:
15 Handstand push-ups
35 Double Unders
Post time to comments or BTW
WHAT DOES YOUR OVERHEAD SQUAT SAY ABOUT YOU?
Much like one’s shoes or choice in cars can say a lot about your personality, the way your overhead squat looks can say a lot about, not only your personality but the movement restrictions you might be facing and lifting issues you’re are having. Now we would NEVER, EVER judge you based on your shoes (maybe), but we can tell so much about mobility that you need based on your body positioning during the overhead squat. Here are some overhead squat (OHS) examples that we see as coaches and what you can do to improve it. **PLEASE WATCH THE VIDEOS IN EACH SEGMENT THAT RELATES TO YOU, they are pretty darn good.
OHS Fault #1 – In your set-up, your arms are slightly forward and you have issues straightening your arms (see picture below). When you initiate your squat, you have to shoot your knees forward and lean your head slightly back to keep the bar over your center line. Completely un-official studies indicate that if your OHS looks like this, you can touch your elbow to your nose.
WHAT IT MEANS: You have mobility restrictions in your SHOULDERS, although you probably already knew that.
WHAT TO DO: First, you can take a lacrosse ball and place it on the top of your shoulder and push yourself into a bar on the pull-up structure and head into the pain cave. Here are two other videos: here and here
OHS Fault #2 - As you begin to squat, the butt goes straight back and the chest drops to the knees. The shoulders internally rotate and the arms go straight back in an attempt to keep the bar over your centerline. (see picture below) The same un-official studies indicate that if your OHS looks like this, your middle finger is longer than your index finger.
WHAT IT MEANS: You have mobility restrictions in your ankles.
WHAT TO DO: There are so many ways to attack this. First, before any squatting, take a lacrosse ball and roll out your feet. Do about 15 knee pumps, setting your foot about 5 inches away from the wall and try to reach your knee forward toward the wall while keeping your heel planted on the ground. Take your shoe off, grab a kettlebell and mash the bottom of the kettlebell into your heel and arch. See videos here and here (with our very own Dan Pope).
OHS Fault #3 – As you OHS, the butt pulls under you and your lower back starts to round. (see picture below)
WHAT IT MEANS: Your hips are as tight as Tommy Lee’s drums. Un-official studies indicate that if your OHS looks like this, you prefer chicken over turkey.
WHAT TO DO: There are many ways to skin this cat, but the hip capsule is VERY STRONG and take a lot of work to loosen, especially if you sit all day. I will attach many videos because there are many options, watch all of them, try them, and figure out which ones give you the best results.
This is a great video for pre-workout mobility.
Here is a great site the lists MANY of KStar’s hip mobility videos.
There are other issues that may be at play with our OHS, but these are some of the biggest ones we see as coaches. Fixing these will take time, incorporate this mobility into your daily routine. AND don’t worry, we don’t ONLY judge you by your OHS:)
Saturday there will be a 7am WOD at the gym followed by a 9am outdoor WOD at Commons Park.
Commons Park is at 19th and Little Raven. Look for all of the Verve car stickers.