Yesterday, we tested our 1rm overhead squat. When I first started doing CrossFit I remember thinking overhead squats were so awkward and I couldn’t figure out why I could squat a decent amount of weight but when it came to overhead squats I struggled with light weights.
There are a several reasons why overhead squats are tricky, one of them is mobility, specifically, shoulder and ankle mobility. Overhead squats require a degree of shoulder mobility in order to get that bar overhead and keep it there. Once we have the bar supported overhead, that’s when the mobility in our ankles comes into play. Ankle mobility dictates how upright we can keep our torso when we squat. The more upright our torso, the better that bar will be supported overhead since our shoulders aren’t extending back behind us due to a forward torso lean.
So how do we get awesome shoulder and ankle mobility? There are two little tools that you all have access to at the gym that can help get you there: a lacrosse ball and a foam roller. Ten minutes of intentional foam rolling can work wonders on your mobility. In the short term, you will be able to notice an immediate difference in your overhead position and/or your squat. Unfortunately, those ten minutes don’t usually last past a workout. Mobility should be a part of your daily routine. Whether it’s the first thing you do when you wake up, or it’s the last thing you do before going to bed, or it’s those 10 minutes before class starts, mobility work shouldn’t be ignored. If you need help figuring out how to navigate a foam roller/lacrosse ball, or want some tips and tricks on effective rolling, don’t hesitate to reach out to your coaches. We’d love to help!
B$$ making overhead squats look like a piece of cake
A. EMOTM 12
2 Squat cleans
*use the same heavy weight across
B. AMRAP 10
7 Wall ball (20/14)
5 Push ups
3 Toes to bar
Posted by Megan