Prehab Your Way to Improved Overhead Squats
I love Overhead Squats because they are a great equalizer. Suddenly some of our strongest athletes are back at an empty bar and just struggling to maintain good form while our less heavy lifters are finding themselves at the top of the whiteboard.
Overhead squats are a literal head to toe exercise. Every muscle and joint from where you grip the bar overhead all the way to your feet planted in the ground has to work together. And any weakness in that entire chain of movement can be a deal breaker.
Is your OHS hard on your wrists? Or is it your shoulders? Are you able to keep your elbows straight or do they just keep bending? Is the barbell coming forward? Are your hips too tight? What about those ankles?
Of course we do not stop once we have assessed where the weakness is. We put in the work! I mean, we are CrossFitters, right? We always want to be better than yesterday.
Aside from just doing more Overhead Squats there is a lot of accessory work that can be done.
Coach Chris has created this incredible mobility program based on the exercises he has learned from working at Willis Physical Therapy Group. Add these movements to your prehab work and your Overhead Squat will improve greatly.
HIP ABDUCTION SIDE STEPS
-Start with a slight bend of the knee or slight squat position with feet pointing straight forward. -Step to the side and keep tension on the band the whole time.
-Take 2-5 steps in one direction and then 2-5 in the opposite direction.
-Start with doing this exercise for 1 minute and slowly building up to eventually doing it for 3 minutes in length.
SINGLE LEG ELASTIC BAND KICKS
-Start with an elastic band looped around your ankles and standing on your target leg.
-Next, move your other leg to stretch the band in a forward direction, then to the side and then backward for a 5 repetitions each.
-Maintain balance on the target limb the entire time.
-Increase speed or resistance to progress.
BRIDGING ELASTIC BAND ABDUCTION
-While lying on your back, place an elastic band around your knees and pull your knees apart. -Hold this tension and then tighten your lower abdominals, squeeze your buttocks and raise your buttocks off the floor/bed while creating a "Bridge" with your body.
-Repeat 10 times
PRONE HIP EXTENSION - BENT
-While lying face down with your knee bent, slowly raise up your knee off the ground.
-Repeat 5-10 times on each side.
OPEN BOOK (RELAXED SHOULDER)
- Lie on your side with arms straight out and hands pressed together in front of you
- Knees are pulled up and bent towards the chest.
- Turn your torso so your back is lying flat on the ground
- Your arms open up like a book.
DYNAMIC HIP FLEXOR STRETCH