[GqArtguy]

Originally Posted by Alcoholiday

i forgot to ask the very very basic question as well. how wide is your grip? If you're not using a snatch grip (for me, hands to the collars), it'll be near impossible for you to overhead squat.

Why aren't you a fan of dislocates, Manny?

From Siff:

**Note that dislocates can also traumatise the shoulder joint and it is essential that the different ways of "dislocating" the shoulder are understood. The word "dislocates" provides a clue as to the less desirable way of executing this allegedly appropriate stretching manoeuvre for the shoulder joints, because dislocation of the shoulder refers clinically to the passive forcing of a joint beyond its normal range of active movement, usually resulting in damage to the joint capsule and ligaments.

If you insist on using "dislocates" as a form of shoulder "stretching", then it is vital to note that it is far better to develop flexibility-strength throughout one's entire functional range rather than simply to enhance one's flexibility or rage of movement. Thus, if you are using a broomstick, towel or bungy cord, do not simply allow the arms to "flop" or jerk uncomfortably passively backwards as is commonly the case, because you would then be executing just the sort of passive external rotation of the rotator cuff muscles which can lead to injury or damage to the capsule, ligaments and muscles associated with the shoulder joint. The shoulders really don't
"like" that sort of movement unless you are very well conditioned or genetically endowed to execute it in that manner. When you "dislocate", push strongly against the broomstick and exert steady outward force to pull the stick or bungy apart.

However, a far better way of enhancing 'functional' shoulder flexibility and strength is to use a hi-low pulley machine to do standing cable crossovers from a full crucifix position (back to the machine) with your body arched backwards to a fully crunched over final position. Next you execute reverse
cable crossovers facing the machine - start from the lowest crunched position and end with hands overhead in the crucifix position.

You can also do these movements with one arm at a time to execute the age-old
physio PNF 'chopping' and the 'sword-drawing' actions across the midline of
the body (now don't let any gurus out there create the impression that they invented these exercises, because they have been in the PNF 'bible" for over 40 years!). Novices and older folk tend to prefer to start with these variations before moving onto the more stressful bilateral patterns. These patterns are fully illustrated in Ch 7 of "Supertraining" 2003.

Finally, overhead squats (elbows locked strongly!) with the bar and progressively heavier weights can safely enhance shoulder strength and flexibility (a few sets of no more than 3 reps per set is adequate). Begin with hands very wide apart and very gradually bring your hands in if you really want to increase shoulder flexibility-strength (yes, yes, you can do some work on the gymnastic rings or parallel bars, but let's leave that issue until later!)

Note that a broomstick doesn't offer enough loading to challenge the shoulders in the overhead position, nor does it stimulate various protective reflexes (which is a major reason why passive dislocates can be potentially harmful to the shoulders). Thus, paradoxical as it may seem, it is generally
safer to do overhead squats (even over a limited range) with a load than it is to do unloaded dislocates, unless you really know how to execute safe and effective dislocates

Dr Mel C Siff
Denver, USA