Personal training / advice

May 25, 2013
7,071
3,556
Last time I was unemployed, several years ago, I tried learning how to snatch which as part of it's progression meant learning to overhead squat.

Like you guys I faced similar issues with mobility, specifically shoulder mobility. I got to the point where I could do it comfortably with an empty bar before I found work again and quit trying to snatch due to time constraints.

Now my shoulder mobility is fricken atrocious, no chance I could do it. I think I have the lower body mobility as that's something I've worked a lot on to fix my squat but my shoulders are so immobile, as Smudger said feels like my joints are being pushed to the point they want to shatter or explode, lol.

Suffice to say anyone that can overhead squat any decent weight I am very impressed with as it's a terribly difficult move to pull off.
 
May 31, 2012
10,792
4,474
Last time I was unemployed, several years ago, I tried learning how to snatch which as part of it's progression meant learning to overhead squat.

Like you guys I faced similar issues with mobility, specifically shoulder mobility. I got to the point where I could do it comfortably with an empty bar before I found work again and quit trying to snatch due to time constraints.

Now my shoulder mobility is fricken atrocious, no chance I could do it. I think I have the lower body mobility as that's something I've worked a lot on to fix my squat but my shoulders are so immobile, as Smudger said feels like my joints are being pushed to the point they want to shatter or explode, lol.

Suffice to say anyone that can overhead squat any decent weight I am very impressed with as it's a terribly difficult move to pull off.

I’ve been doing exactly the same during this lockdown; trying to learn snatches and starting with overhead squats.
 
May 31, 2012
10,792
4,474
I reckon I’d absolutely nail a bottom up overhead squat with 40kg on it. Anything more than that and I’m failing miserably.
 

mandela

CHB Führer
May 16, 2013
23,718
10,736
Scotland
Last time I was unemployed, several years ago, I tried learning how to snatch which as part of it's progression meant learning to overhead squat.

Like you guys I faced similar issues with mobility, specifically shoulder mobility. I got to the point where I could do it comfortably with an empty bar before I found work again and quit trying to snatch due to time constraints.

Now my shoulder mobility is fricken atrocious, no chance I could do it. I think I have the lower body mobility as that's something I've worked a lot on to fix my squat but my shoulders are so immobile, as Smudger said feels like my joints are being pushed to the point they want to shatter or explode, lol.

Suffice to say anyone that can overhead squat any decent weight I am very impressed with as it's a terribly difficult move to pull off.
Honestly, i think my shoulders are the least of my worries here. If you put your arms straight up in the air, body straight, and you can see your ears in front of your arms then you're good. My arms are about in line with my ears so i just have to get them an inch or two back. I think my ankles are the worst and my hips. I didn't even know ankle mobility was a thing so when i realized it was and mine was fuckin atrocious I was not surprised one bit, ffs. Reckon my hips are top 3 least mobile in Tampa Bay anaw, tbh.

How the fuck can knees even be immobile? They only bend one way, ffs. Ridiculous. Also hardly surprising mine are shite.
 
May 25, 2013
7,071
3,556
Honestly, i think my shoulders are the least of my worries here. If you put your arms straight up in the air, body straight, and you can see your ears in front of your arms then you're good. My arms are about in line with my ears so i just have to get them an inch or two back. I think my ankles are the worst and my hips. I didn't even know ankle mobility was a thing so when i realized it was and mine was fuckin atrocious I was not surprised one bit, ffs. Reckon my hips are top 3 least mobile in Tampa Bay anaw, tbh.

How the fuck can knees even be immobile? They only bend one way, ffs. Ridiculous. Also hardly surprising mine are shite.
I can get my arms just about in line with my ears at the top but as soon as I go down, my head obviously moves forward. I simply don't have the thoracic extension required to do what you describe as seen below.



I can't even do high bar squat anymore because my thoracic extension sucks so much, when I squat down I'm unable to keep my back as upright as the picture above. My position is much more like the picture below with me leaning far more forward, which obviously means I'd have to get my elbows way behind my ears and even behind my head to get into the hole position in an overhead squat. Either way, I just don't have anywhere near the mobility to do that.

 
Jun 3, 2013
3,561
3,316
Honestly, i think my shoulders are the least of my worries here. If you put your arms straight up in the air, body straight, and you can see your ears in front of your arms then you're good. My arms are about in line with my ears so i just have to get them an inch or two back. I think my ankles are the worst and my hips. I didn't even know ankle mobility was a thing so when i realized it was and mine was fuckin atrocious I was not surprised one bit, ffs. Reckon my hips are top 3 least mobile in Tampa Bay anaw, tbh.

How the fuck can knees even be immobile? They only bend one way, ffs. Ridiculous. Also hardly surprising mine are shite.
Guarentee my hips are worse than yours, man. Well, actually getting into a squat position they're fine, I can go atg for hours. When I was a kid I always used to play with my toys in that position so I guess it's stayed. My ankles have frozen up over time though. But my hips moving outwards (as if you're trying to create a right angle face on) are simply non existent. Anything above about 30 degrees gets met with a sharp pain, possibly a loud hollow clicking noise and the feeling that my leg is gonna fall off.

Couple that with my glued shut lower back, my hamstrings which have absolutely no give in them, my chest which makes pulling my shoulders back painful, my shoulders which can't even go far back anyway, my ankles made of stone, my knees which click and ache after any strenuous movement and we have a recipe for the least mobile 30 year old on the planet.

At least I'm the best at something ffs.
 
Reactions: mandela
Jun 7, 2012
6,084
985
Will trying overhead squats with a broomstick give a good idea where you'd be at mobility wise with them? I'll try them out later if so, can imagine them being awkward as fuck
 

mandela

CHB Führer
May 16, 2013
23,718
10,736
Scotland
This video was interesting. The guy is kinda annoying and his bird is very annoying, constantly laughing (kinda sad i find someones happiness annoying, tbh) but there's still something appealing about them. Like they just love crossfit and have somehow made a success of blogging about it.

Anyway, the more i watch him the more i see he is actually prety clued up. Must have a background in something relevant.

 
Jun 7, 2012
6,084
985
This video was interesting. The guy is kinda annoying and his bird is very annoying, constantly laughing (kinda sad i find someones happiness annoying, tbh) but there's still something appealing about them. Like they just love crossfit and have somehow made a success of blogging about it.

Anyway, the more i watch him the more i see he is actually prety clued up. Must have a background in something relevant.

I watched his stuff for a while, I swear all crossfitters are more annoying than the average person, not sure if it's because it's like an American thing.
 
Jun 3, 2013
3,561
3,316
Will trying overhead squats with a broomstick give a good idea where you'd be at mobility wise with them? I'll try them out later if so, can imagine them being awkward as fuck
I think so. It makes you (attempt to) get into the right position for it at least. Even though there's no weight to it, just being made to squat in that position was hard enough for me. I honestly think I would implode if I tried it with even just a 20kg bar tbh.
 

mandela

CHB Führer
May 16, 2013
23,718
10,736
Scotland
Will trying overhead squats with a broomstick give a good idea where you'd be at mobility wise with them? I'll try them out later if so, can imagine them being awkward as fuck
For sure, man.

I think I little bit of weight can help expose any weaknesses but a broom just to get into the position will still be interesting, man.
 
May 31, 2012
10,792
4,474
I can get my arms just about in line with my ears at the top but as soon as I go down, my head obviously moves forward. I simply don't have the thoracic extension required to do what you describe as seen below.



I can't even do high bar squat anymore because my thoracic extension sucks so much, when I squat down I'm unable to keep my back as upright as the picture above. My position is much more like the picture below with me leaning far more forward, which obviously means I'd have to get my elbows way behind my ears and even behind my head to get into the hole position in an overhead squat. Either way, I just don't have anywhere near the mobility to do that.

Mine’s even worse than the bottom pic in terms of a lean forward. How do I fix that? Which bit’s immobile?

My shoulders must be alright for flexibility because even with the lean forward I can still keep the bar above my head until I start getting to 40kg+.
 

mandela

CHB Führer
May 16, 2013
23,718
10,736
Scotland
Mine’s even worse than the bottom pic in terms of a lean forward. How do I fix that? Which bit’s immobile?

My shoulders must be alright for flexibility because even with the lean forward I can still keep the bar above my head until I start getting to 40kg+.
Could be a number of things. If you're ankles are immobile you wont get your shins at the angle there, they'll just be straight up/down rather than knees over the toes.

Id literally never given a single thought to my ankles now they're fuckin me right over, man.
 
May 31, 2012
10,792
4,474
Could be a number of things. If you're ankles are immobile you wont get your shins at the angle there, they'll just be straight up/down rather than knees over the toes.

Id literally never given a single thought to my ankles now they're fuckin me right over, man.
The cunts fold like a deck chair if I jog over a pothole and now they’re pretending to be all sturdy.
 
May 25, 2013
7,071
3,556
Mine’s even worse than the bottom pic in terms of a lean forward. How do I fix that? Which bit’s immobile?

My shoulders must be alright for flexibility because even with the lean forward I can still keep the bar above my head until I start getting to 40kg+.
It's likely either lack of ankle dorsiflexion as Mandela said or lack of throraic extension in the upper back or a combination of both.

If you lack ankle mobility then you have to sit further back when squatting down, meaning you have to lean forward to keep the weight over your mid foot otherwise the bar is too far back and you'll topple backwards. But if you have good dorsiflexion when you squat the weight is also more forward and so you don't need to lean forward to compensate for having to sit too far back, you can stay more upright.

Then with lack of thoracic extension if you look at the two pics the top guys arch their back a little this allows them to keep the weight over the mid foot without needing to sit back. If they lack the ability to arch that much then they'd need to lean forward like you describe and sit back on the squat.

Suffice to say there is no real correct way to squat we all have to adjust how we squat based on our own mobility. Older we get too the more effort we need to put into staying flexible and mobile. I used to be able to squat ATG with no problem but now that's impossible for me unless it's just air squats.
 
Jun 7, 2012
6,084
985
OK gave it a go, literally walked out did these 4 efforts and came in, I get some but wink but I get that normal squatting and never had pain. They're definitely a bit awkward. No idea how to do them tbh but I think a wider stance than normal seemed better than pulling it in narrow