Overhead Squat

[RyPat]

I sometimes use the overhead squat to determine dysfunctions in me, or have other people video it and such. I noticed that I have a heck of a time doing it without externally rotating my feet like 45 degrees when the are at shoulder width or slightly wider. When I go really wide it's not as much of an issue though they still rotate. I"m not exactly sure what the dysfunction is with this, or what the approach should be to correct it.

[Bill Hartman]

It's not unusual to increase external rotation of the hips as depth increases, however, depending on how much you have to rotate, you may have a stiff posterior hip capsule or external hip rotators (piriformis, gemlle, obturator internus, etc.).

Bill

[Chris Correia]

Originally Posted by Bill Hartman

It's not unusual to increase external rotation of the hips as depth increases, however, depending on how much you have to rotate, you may have a stiff posterior hip capsule or external hip rotators (piriformis, gemlle, obturator internus, etc.).

Bill

A hijack, which hopefully will benefit the original poster.

Bill, assuming the external rotators are the matter, what corrective work do you recommend? I too have a rotation tendency during deep squatting, but which happens on my right leg mostly, and I'm talking about maybe 15 degrees if I let it.


Pretty much, I find I can loosen my hips up with the following, but that tendency still feels like it's there.

1. A "march" of alternating pulling up each shin in front of me with my hands.
2. Sometimes the seated, cross leg stretch from you golf DVD
3. Doing a lunge type stretch, but then laying the lower leg of my front leg down onto the floor, and laying my chest over it (that feels REALLY good).

Am I -- or anyone else, since this isn't just about me-- missing anything?

[Bill Hartman]

You're on the right track Chris.

Bill

[Chris Correia]

Originally Posted by Bill Hartman

You're on the right track Chris.

Bill

Thanks, Bill.

(What, no path up the mountain sensei-type comment? LOL)

BTW, I love those golf DVDs. Lot' of general sports and corrective application. Right up there with Alwyn's MA training ebook. All I need if stranded on a desert island. I just would have to use coconuts for resistance. LOL

[coach hale]

some other movements i use for hip mobility
hurdle drills
1- outside leg over
2-inside leg over
3-duck under (lateral movement)
4-walk overs
5- knee over hurdles to outside


dont neglect ankle flexibility
suggested drills
1- toes elevated squat (keep back straight and flex knees, once you begin leaning forward terminate movement, David pursley (member weightlifiting hall of fame as a coach and athlete) showed me this movment
2-jump stretch band ankle complex moving angle in various movements patterns while attaching jump stretch miniband (i use this for rehab often as well
3-wall squats (each squat move feet closer to wall)

hope that helps

thanks
Coach Hale
www.maxcondition.com

[coach hale]

Rypat,

you have one the best olfiting coaches in the world at Lac David Pursley

i am sure he can give you tips

Brian Jones a trainer at LAC also very knowledgable could probably offer some sound advice

coach hale
www.maxcondition.com

[kirk_r]

Hi

I get really tight in the middle of my back when I overhead squat, I think it is my lower trapezius. I had surgery in my left shoulder 6 months ago and never had this problem before. Has any one got any suggestions on how to fix this?

[kuri]

Probably weakness in your traps/rhomboids. As you had surgery you likely need work on shoulder stability and scapular activation.

Lots of pulling and external rotation work.

[RyPat]

Doc is usually only up there on Saturday mornings and I find it hard with my schedule to work with him. I did some work with Brian Jones and Lexington's ERU (basically SWAT) team this year for the world swat games...super knowledgeable and i love to pick his brain.

--
RP

[Matthew]

I'm sorry, I have to ask. World SWAT games? This sounds amazing. What is it? Where is it? Can I watch?

[RyPat]

They were in April of this year. It was in Little Rock, AR out at the National Guard Base. what an awesome time just being around manly manliness. A bunch of guys who lay their lives on the line everyday for each other...just a great atmosphere to be in for a weekend.

They will air on Versus on:
July 1, 3:00 pm EST
July 6, 5:30 pm EST
www.originalswat.com


RyPat

[Matthew]

Awesome, thanks RyPat.