Can anyone enlighten me on the purpose of the dumbbell single-arm overhead squat (Stage 3 and 5), other than making one feel very self conscious at the gym?? I've NEVER seen anyone do anything even remotely similar and I don't really understand what it is supposed to work. It isn't a particularly difficult exercise considering the total weight is much lower than what you would lift on a traditional squat.
Because you have mismatched weights, you have to work hard to keep your core and body stabilized while keeping the top weight over your head and the the heavier lower weight below. Because they are mismatched, there's a tendency to twist and you have to fight that twist to stay straight.
I find it challenges my abs/core a LOT... I was unable to increase in weight anywhere near what I might've thought before trying it... actually I hate 'em!
I also find this exercise tougher than it first appeared to be....I can really feel it in my waist/back....the whole stage 3 seems to be a lot about core strength, I'm really sore in the back of my rib cage/side lately.
So I'm thinking it's doing something good!!!
I hated this exercise with a flaming passion!!! And I asked myself the same questionmany time (why the heck am I doing this?) lol. I thikn I finally got the form down when I got to stage 5... then i skipped the 2nd half of stage 5 anyway cuz i found it boring and wanted to learn chinups!
In addition to stabilization, it helps promote thoracic spinal mobility. It's actually a little easier than the two-handed version (depending on your hand position) since you can twist your trunk a little. Embrace the pain/discomfort
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We can? Okay, I think that will make things a little easier, since I was having trouble getting that bottom weight into the proper position. The rest of my body got in the way of the arm that was holding the bottom weight.
I really felt this one in my low back, especially the next day. I couldn't tell if it was normal DOMS from a new exercise, or the stiffness that comes from mistreating my back.
__________________ Reading is to the mind what exercise is to the body.
Joseph Addison
You can see a little upper-torso turn combined with a small difference in shoulder height. The key is to keep the weight somewhat centered over your center-of-mass. Granted, this is with kettlebells, but Cotter's demo at the summit seemed to suggest that tucking the elbows between the legs was acceptable form, and yes, it'll hit your posterior chain pretty well, too. As for the lower-back pain, if it's muscular (on either side of the spine), it's probably just a movement familiarity issue that'll self-correct over time (more quickly with supplemental mobility/flexibility work). If it's IN the spine, that's a problem.
I'm sure others more knowledgeable will chime in.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Just coming back to say that a tiny bit of twist helped my form tremendously!
Quote:
As for the lower-back pain, if it's muscular (on either side of the spine), it's probably just a movement familiarity issue that'll self-correct over time (more quickly with supplemental mobility/flexibility work). If it's IN the spine, that's a problem.
This is very helpful to know. My back issues are nearly always on either side of the spine. Thank you for your input.
__________________ Reading is to the mind what exercise is to the body.
Joseph Addison
We can? Okay, I think that will make things a little easier, since I was having trouble getting that bottom weight into the proper position. The rest of my body got in the way of the arm that was holding the bottom weight.
I had the same problem when I did them for the first time today. I couldn't find a comfortable place for my lower arm and I really felt a pull along my opposite hip. I'm going to try allowing for more twist when I do them next time. Thanks for the posting the suggestion!
I love some of the exersices we do in this book because of that exactly. NO ONE ELSE DOES THEM.
Its great to see guys watching you because your so strong. haha! I looks on their faces are amazing! Then they come up to you and ask you about working out.
One guy asked me "where do you power lift?"
That made me feel good
But... this certain exercise.... when i did it for the first few times. I felt like I was going to poop, no joke. Its such a weird feeling! But it works great
Single-arm OH Squat: what is the purpose??
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