Fitness 101 September Digital Magazine

[TRAINING]
We show you how
5. MOVEMENT: With feet more or less shoulder
width apart and toes pointing outwards at a 30-45
degree angle aligned with knee direction (if you
have knee problems, it’s advisable to keep your
toes pointing forwards rather than outwards at
an angle and because everyone is unique you
must play around with your own stance to find
the most comfortable position), begin in back
squat position. Take a deep breath to engage
your midline core and NB - make sure that your
feet are firmly planted! Do a very slight but quick
downward dip and drive the bar straight up
overhead with that momentum. The bar should
be aligned with your heels at all times during the
overhead part of the squat. You will continuously
press back on the bar with locked arms (squeeze
your shoulder blades together) to maintain your
balance (hips parallel at 90 degrees or below
parallel for the best results). Remember that a
wide snatch grip will give you the best control
over this movement!
6. RE-RACK
Food for thought: The overhead squat is a tremendous
abdominal workout because, to state the obvious, an
overhead barbell is highly unstable (and heavy). It is
important to have good shoulder and hip flexibility (at the
very least) before attempting it. If your form is even slightly
off you will risk hurting yourself so be deliberate and in
control of every aspect, especially when you start to load
weights. This is a great workout finisher – you will be
finished after a few sets of these!
Improved mobility tips:
A ¾ PVC pipe is a useful, dirt cheap piece of
hardware that makes a valuable addition to your
workout –it also has the ability to turn you into a
ninja and combat expert so proceed with caution!
There are endless variations and stretches
that can be done to improve your ability. Here
are two to start you out;
• Standing full shoulder rotations: a great
warm-up tool and will gradually improve
your shoulder flexibility for challenging
movements such as the overhead squat
and other Olympic lifts.
• Standing lateral bends: done correctly and
with control will strengthen your abdominal
region and spine for powerful lifts.
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