Topic: DPCFN: 110204 Overhead squat

[BobChase]

Overhead Squat 1-1-1-1-1-1-1 reps

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Overhead squats will highlight every single problem you have with your squats.  If you do not have a good air squat you really need to spend the time to get one.  You will never squat heavy if your unweighted squat is structurally unsound.

Big Dawgs and Pack:
as Rx’d

Puppies:
5-5-5-5-5
Overhead squats with PVC pipe or broomstick.  Take the time to do each squat perfectly.  Pull yourself into the bottom position, hold for a second and then return to standing.

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[kruseing_dragon]

this one will be interesting, OHSs are the ones that I have to really work on. I'm not sure what it is I can do all the other squats but when I get that weight over my head I always tend to bring my arms forward and it throws me off balance I think it might have something to do with my bar and not being able to spread my arms out enough so I'm going to try to fix that today.

[BobChase]

Could be your shoulder flexibility. If you're not already, start going here and doing KStar's exercises: http://mobilitywod.blogspot.com/

His routines usually coincide with the WOD. Great stuff.

Also try to focus on pulling the bar apart and keep your core tight (take a big deep breath at the top and hold it for the duration of the movement).

[BobChase]

Overhead Squat 1-1-1-1-1-1-1 reps

95#-115#-125#(f)-125#(f)-120#-120#-125#

Buy in:
5 min jump rope
10 dips x 2

Don't think I warmed up enough. First 2 attempts at 125# felt awkward and were fails. After a couple at 120# I was able to get 125# right up.

[Big daddy Eis]

great job Bob. 

[kruseing_dragon]

Great job Bob and thanks for the tip I've used his videos before but only like one so today I went through a few different vids and worked my shoulders real good. I started with just the bar and worked my way up to 95# which if I'm not mistaken is a PR for me hopefully I will be able to up that in the near future.