My Nimbuses

Yes it is time to work in the Over head Squat (OHS).  I hate this exercise like no other.  So that is why it is on todays WOD.  The only way to get good at something is to DO IT. So here we go.

 Glassman

 The torso’s angle of inclination above

horizontal. As a squat matures this angle

increases. The squat becomes more upright as

the athlete’s strength and neural “connectedness”

to the posterior chain increase. Lower angles of

inclination are created in an attempt to cantilever

away from a weak posterior chain and onto the

quadriceps. While technically correct, the lower

angle is mechanically disadvantaged.

90-A: This is the angle of rotation of the arms,

at the shoulders, past overhead. The lower A is,

the greater the rotation, 90-A, required of the

shoulders to keep the bar in the frontal plane.

The larger 90-A is, the wider the grip required to

allow the shoulders to rotate to keep the bar in

the frontal plane. Ultimately the connectedness/

strength of the posterior chain will determine

the width of the grip, elevation of the squat, and

degree of rotation of the shoulders. Maturity and

quality of the squat is a determinant of all of the

mechanics of the overhead squat.

g: These lines mark horizontal

f: This line defines the frontal plane. It divides the

athlete front half from back half. In the squat (as

with most weightlifting movements) the athlete

endeavors to keep the load in this plane. If a load

deviates substantially from this plane the athlete

has to bring the load back, which in turn pulls the

athlete off balance.

b: This is roughly the position for a back or front

squat.

a: This is the position for the overhead squat.

With perfect stability, movement, and alignment

this position does not increase the moment

about the hip or back. The difference in an

athlete’s strength when squatting here, overhead,

as opposed to position b, the back or front squat,

is a perfect measure of instability in the torso,

legs, or shoulders, and improper line of action in

the shoulders, hips, or legs, and weak or flawed

posture in the squat.

c: This position has the load behind the frontal

plane. It can actually decrease the moment on the

hip and back. As long as balance is maintained the

position is strong.

d: This is a fatal flaw in the overhead squat. Even

slight movement in this direction greatly increases

the moment in the hip and back. Moving in this

direction with even a small load can collapse the

squat like a house of cards.

THE WOD:  4 rounds for time 

10 OHS (Recommended weight for OHS 95# weight is scalable)

10 Burpee Pull-ups

10 Windshield washers

Yes I thought up this WOD at 04:00 AM.  Oh my lets see how this goes.

Ready GO

Time:  4 rounds 12:46 I did another round to bump up my intensity the total time for 5 rounds 16:21 at the prescribed weight.