Workout of the Day
28 Feb 2011
1 set max reps @ 75% of 1 rep max
Post loads and reps to comments.
100 Day Burpee Challenge – Day 91
Why I Love the OHS
The overhead squat (OHS) is the bain of many a CrossFitter’s existence. From the novice to the experienced, you will find some level of love/hate with the OHS. There is one simple reason for this…it’s a damn hard movement. In order to perform a well executed, heavy OHS you have to be engaged from the top of your head right down to your toes. Every part of your body has to be committed to the movement at hand. I have seen many very strong athletes struggle with a fairly light weight in the OHS because they lack the flexibility, coordination, balance or core strength to pull the movement off. I have also seen some fairly small dudes pull off some huge overhead squats because they had it all going on. Here are a couple of tips for pulling off big OHS numbers:
Get Organized – Even before you unrack the barbell your midline has to be engaged. Don’t wait until you get the barbell overhead to start thinking about tightening up your core. Start tight and stay tight throughout the entire movement.
Drive the Bar Up – As you start to descend the hips back and down into the squat, drive the barbell up toward the ceiling. Throughout the entire movement imagine that you are pushing the bar toward the sky, even on the downward part.
Hips Back, Hips Back, Hips Back – During the OHS there is a common tendency to shift way forward and get the weight up toward the toes. Prevent this by pushing the hips back at the outset of the squat. Keep that weight over your center of gravity, your ankles. Your knees may shift forward toward the toes, but hips must not!
Mobility is a Must – Before you even start your warm-up reps make sure you have the requisite mobility to perform the movement. If your shoulders, hips or ankles are tight, you are going to have to mobilize the joints in order to achieve the appropriate positions. Kelly Starrett over at mobilitywod.com can help you out with that.
Keep these tips in mind and let’s see some big 3 rep numbers today. Here’s some good motivation for you.Read more
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