Tuesday Jan 22,2012
complete as many rounds as possible in 10 minutes of
60 Bar Facing Burpees
30 OHS 120/90 Masters 110/75- sub ohs with Front squat if unable to OHS with great form.
10 muscle ups
Overhead squats....the goat of many a new Crossfitter...'cause how many of us did overhead squats at our Globo gym....?? I remember my first attempt at OHS and I know it wasn't pretty!There is A LOT going on in an overhead squat but I just want to cover one muscle that can be a problem and that is the latissimus dorsi or the 'lats'.The lats are the only muscle in the body which have attachments to both the upper and lower body and can therefore have a big impact on positioning and your ability (or inability) to get into a good OHS. They are responsible for extension (bringing the arm behind your), adduction (bringing the arm towards the body) and internal rotation of the shoulder. In addition they play a role in extending and lateral flexing the lumbar spine.
If the lats are tight, they will then restrict movement in the OPPOSITE direction - flexion, abduction and external rotation - which is the ideal shoulder position in the OHS.
Try the banded lat stretch, the dowel stretch or foam rolling out your lats before you next work on your OHS. And then you may be on the road to looking like the guy in the photo...maybe.