OHS Mobility Progression fix – Crossfit adventures of an ‘athlete’

I have truly enjoyed Crossfit these past 13 months I have been going. I am definitely stronger, faster, and more capable an athlete than ever before. To provide perspective – I was already running before Crossfit and I had completed 2 half-ironmans and 1 full ironman.

My first full Ironman w/ Crossfit training was 80 minutes faster in time. Not the same, so not completely a fair comparison. My mile time though has dropped 90 seconds, to a pretty consistent time of 6:02. These are my strengths though .. Crossfit has allowed me to attack my weaknesses, and that is the topic today:

Overhead Squats (OHS) and my mobility.

Simply put – I have horrible back and shoulder mobility. To much time typing at a computer, running, and swimming. All without the right mobility. I have tried a number of approaches and wanted to share with the community the 3 ways I found to address the issue directly.

My fault: I couldn’t open my arms enough to keep the bar overhead (I kept failing forward).

Solution:

  1. Ball on pectoral muscle; lie on the floor, and rotate your arm from side to overhead while dragging your palms on the ground. Each side go a couple of times
  2. Big band attached to wall about shoulder height; loop on bicep to elbow; play arms in wrestler reverse grip in back; then slowly move forward so elbow rotates straight back. Tension will feel in the under armpit region. Each side a couple of times
  3. Rollers rollers rollers … upper back, hamstrings, lower back, just a good idea always

Another movement I did was to take the PVC in a javeline grip while placing bar on back of bicep. Here I then use the PVC under the bicep as a lever and simply slowly move the tension back and forth. 

This took a few weeks, but I now incorporate the above 3 in all my pre-WOD OHS warmups by adding it into the set, so each movement gets 3 sets.

Other successes, let me know!

Thanks to Kelly on posting great videos – I’ll find those links again and post them here for tips 1 and 2 above.

Best,

James

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About J.D.

Passionate about CrossFit, mindset, bettering each other, technology, and the intersection of cybersecurity with products. The online views and posts represent my journey of discovery and learning.
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