Overhead Squat Shoulder Triplet

 

Strength in Conditioning for Wednesday, July 2, 2014

The following sequence prepares the shoulders for the overhead squat, which requires motion at the shoulder blade (scapula) and arms. A stable shoulder blade position on the ribcage requires proper retraction and posterior tilt.

Retraction involves drawing the scapula in towards the spine. If you visualize the scapula as an upside down triangle, posterior tilt involves driving the bottom ‘pointy’ part forward so it lays flat on the ribcage.  The arm position for the overhead squat requires good external rotation of the shoulders. The ‘W’ exercise is a combined motion of scapular retraction and posterior tilt with shoulder external rotation.

The external-rotator stretch releases the external rotators, which often ‘bind’ the shoulder blade to the arms. Lastly the W/Y wall slide trains arm movement with the shoulder blade stabilized, which is needed for the overhead squat.

~ Kevin Kula of FlexibilityRx
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Overhead-Squat-Flexibility

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WARMUP
Med ball fun toss, slam, wall ball, thruster, sit up
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OLYMPIC WEIGHTLIFTING
Power snatch
LIFE: OLY progression
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RACE A
5 Minute AMRAP
7 Power snatch + 7 air squats
LIFE: 45/35
FITNESS: 75/55
SPORT: 115/75
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3 Minute rest
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RACE B
5 Minutes to find as many reps as possible
Burpees + wall balls
*Switch back and forth as many times as needed
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