[quote]cubuff2028 wrote:
did anyone mention bb overhead squat? 2 sets as part of your warmup (every training session) will go a long way. [/quote]
WEIRD… I was logging on to recommend exactly that 
I’m not kidding! While I do not like the overhead squat as a lift to build muscle, for postural correction, improving the overhead squat is one of the most effective exercise you can use.
[quote]Christian Thibaudeau wrote:
[quote]cubuff2028 wrote:
did anyone mention bb overhead squat? 2 sets as part of your warmup (every training session) will go a long way. [/quote]
WEIRD… I was logging on to recommend exactly that I’m not kidding! While I do not like the overhead squat as a lift to build muscle, for postural correction, improving the overhead squat is one of the most effective exercise you can use.[/quote]
Awesome–glad to hear i’m not leading him astray
I really tried to find a way to use the overhead squat as a muscle building exercise. the closest i came to finding an effective way to do that was by doing them from a dead start in the power rack. this seemed better as it allowed a much greater load. However, between the hassle of setting it all up and cramming myself into the bottom position, I realized i was just swinging the hammer harder to smash a square peg into a round hole.
@CT:
Oh sure CT thanks for telling me that earlier!
Joking.
[quote]AnytimeJake wrote:
If you do slow squeezing face pulls between sets of pressing as well as at home as stated. You also need to have your back training in order, with heavy rows, pulls, and deads you can change forward rolling shoulders, night and day. Over the years I’ve been asked by lots of bench junkies to help with this problem, hands hanging in front of them palms facing their laps. By making sure they do 2 pulls for every push, and face pulls (light and squeezing) between benching as well as at home. after a couple months their hands start to rotate back around to their sides. Put the work in OP and have faith, lots of guys get hooked on the mirror muscles at first. Goodluck[/quote]
This.
Thats assuming you can do one. I can not overhead squat to save my life. I guess crossfit will never be in the cards for me.
[quote]cubuff2028 wrote:
did anyone mention bb overhead squat? 2 sets as part of your warmup (every training session) will go a long way. [/quote]
[quote]A-rod wrote:
Thats assuming you can do one. I can not overhead squat to save my life. I guess crossfit will never be in the cards for me.
[quote]cubuff2028 wrote:
did anyone mention bb overhead squat? 2 sets as part of your warmup (every training session) will go a long way. [/quote]
[/quote]
If you can’t do one, isn’t that quite the clue?
[quote]A-rod wrote:
Thats assuming you can do one. I can not overhead squat to save my life. I guess crossfit will never be in the cards for me.
[quote]cubuff2028 wrote:
did anyone mention bb overhead squat? 2 sets as part of your warmup (every training session) will go a long way. [/quote]
[/quote]
practice…?
[quote]A-rod wrote:
Thats assuming you can do one. I can not overhead squat to save my life. I guess crossfit will never be in the cards for me.
[quote]cubuff2028 wrote:
did anyone mention bb overhead squat? 2 sets as part of your warmup (every training session) will go a long way. [/quote]
[/quote]
The preceding two messages are bang on: if you can’t do even one it is a sign that you have a lot of issues that need fixing and fixing them will save you a lot of future injuries. First work on getting the bar in the proper spot… when viewed from the side the bar should be behind your head so that we can see your ear. Arms fully locked with a snatch/wide grip. Pinch both shoulder blades together.
If you can’t even get there, then it’s a sign that you need to work on shoulder mobility. If you can get there you can gradually work the squats in.
Even if you can only go down into a quarter squats, that’s fine… do 2-3 sets of 5 reps every single workout (ideally 3 sets at the beginning and 3 sets at the end),with a 2 sec pause at the bottom of each rep, trying to stretch down a little more.
Gradually work on going deeper.
[quote]Christian Thibaudeau wrote:
[quote]A-rod wrote:
Thats assuming you can do one. I can not overhead squat to save my life. I guess crossfit will never be in the cards for me.
[quote]cubuff2028 wrote:
did anyone mention bb overhead squat? 2 sets as part of your warmup (every training session) will go a long way. [/quote]
[/quote]
The preceding two messages are bang on: if you can’t do even one it is a sign that you have a lot of issues that need fixing and fixing them will save you a lot of future injuries. First work on getting the bar in the proper spot… when viewed from the side the bar should be behind your head so that we can see your ear. Arms fully locked with a snatch/wide grip. Pinch both shoulder blades together.
If you can’t even get there, then it’s a sign that you need to work on shoulder mobility. If you can get there you can gradually work the squats in.
Even if you can only go down into a quarter squats, that’s fine… do 2-3 sets of 5 reps every single workout (ideally 3 sets at the beginning and 3 sets at the end),with a 2 sec pause at the bottom of each rep, trying to stretch down a little more.
Gradually work on going deeper.[/quote]
i can attest that this advice is Perfect! i would not even have considered doing these things, but i read cts post somewhere else about pinching shoulders and using the back to hold the weight, and it was like magic!
and i had SO much trouble with ab work until ct told me to do them every day! it’s just that simple.
often the answers we are looking for are “simple”, and we just dont realize it.
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