Speaking of shoulders
Warm-up:
500 m row
3x10 back extensions (BW, 25# plate, 35# plate)
3x10 windmills (25# plate, 2x35# plate)
4x10 face-pulls (30#, 3x40#)
7x5 overhead squats (45# bar, 55#, 65#, 85#, 85#, 95# [bailed on 3rd rep, that got a pretty good reaction!], 45#)
First three sets followed without lowering bar by 5 press-outs to overhead shrug
4 comments:
Excellent job on the OHS - especially with the press-out shrugs. I get the funny looks even with just setting down the deadlift weights, can't imaging the reaction to dumping a bar from overhead...
It was actually pretty embarassing. Full-blown, throw the bar into the rack and fall onto my back kinda thing. People came over to make sure I was OK. Unlike the front squat, where you can just set the BB onto the pins when you're stuck at the bottom, you're kind of forced to just throw the BB forward when your arms are locked overhead. No easy way to get it down?
If the bar is still under control, try lowering it back down behind your head. Once it's down and stabilized, it's much easier to squat out of the hole.
Good tip, the problem I had was that holding something overhead is not stable. Once your upper body starts swaying forward and back, it only seems to get worse? Guess I need more core strength!
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