Rest day thoughts...
Torso Position in the Overhead Squat
Be nice to your shoulders!
Disclaimer:
You are all great. We are comparing and contrasting athletes' overhead
position to help make everyone better, not to single people out and
hurt their feelings. Last time I checked, we were all adults, so no
hissy fits people.
Check
out these eight athletes. What looks different about the athletes in
the top row as compared to the bottom row? TORSO ANGLE. Athletes in
the top row have very upright torso positions. Remember, the bar stays
balanced overhead when it is centered over the middle of the foot. For
the bar to stay balanced overhead with this upright torso position, the
arms are also upright, meaning there is a very small shoulder angle.
This makes our shoulders, nerves, soft tissues, etc. HAPPY. It also
allows us to squat well below parallel.
In the bottom
row, are athletes are showing a more inclined torso, i.e. a larger
forward tilt. For the bar to stay balanced overhead when the torso is
tilted so far forward, the shoulder angle must increase dramatically to
keep the bar centered over the foot. If you had a small shoulder angle
with a forward torso, the bar would be out in front of you (impossible,
damn you gravity). The forward torso lean also makes it really
difficult to squat below parallel, often leading to athletes coming
forward on to their toes. This increased shoulder angle may be
tolerable over the span of a workout or two, but your dear shoulders are
not really happy here. Ever get a little numbness in your thumb or
forearm after doing high rep overhead squats? Not a good sign. Duh.
Summary:
the white cartoon has an upright torso, and the bar stays balanced over
the centered of the foot (blue line) allowing happy shoulders and good
squat depth. The yellow cartoon has a forward inclined torso, meaning
that for the bar to stay balanced overhead, the shoulder angle must
increase dramatically, which also makes it hard to achieve good depth in
the squat. Check out the two superimposed to see how dramatic the
difference is.
A good torso position in the OHS is
no joke. It requires a tremendous amount of strength, balance,
proprioception, and flexibility (especially in the thoracic spine,
hamstrings, shoulders, and ankles). Don't get frustrated if you can't
get there in a day. Remember: TECHNIQUE-->RANGE OF
MOTION-->INTENSITY. Technique and range of motion can take an
unpleasantly long time to develop. No one said it was gonna be easy,
folks. If it were, everyone would be doing overhead squats with 2x
their body weight.
Don't give up on overhead squats
because they're hard. That would be a totally sissy move. Be
persistent, be patient, and you'll get there if you really want to.
Keep up the good work,
Maggie
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