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Overhead Squats: Not Just for Athletes!
(24 downloads)Download this episode (11 min)
In this episode I discuss the rationale behind using the Overhead Squat exercise for general population clients (non-athletes), and the proper progression to perform it correctly. As a personal trainer that works with primarily clients seeking physique alteration and enhanced function, the overhead squat has become my SINGLE MOST important exercise to instruct. Th exercise is great for teaching exercisers the importance of scapular stabilization and strength, bracing the abs, and balance and coordination. Most trainers will shy away from the Overhead Squat exercise for a number of reasons:
1.) View it as a advanced & technical exercise
2.) Presume it is only an exercise for athletes
3.) Most trainers don't know how to instruct or execute themselves
4.) Some general population clients will exhibit historical limitations (pain, injury,, etc)
I discuss my use of a "C-Band" (a.k.a "Core Band" (found at www.performbetter.com), which is one progression from using a dowel rod; and how the tubing will help activate the scapula and erector muscles which help to stiffen the spine during the movement.
Prerequisites to using the C-Band for a Overhead Squat:
- Hold dowel overhead while squatting: no bend in elbows, dowel doesn't fall forward
- Squat executed perfectly (knees parallel to floor or below)
- Healthy shoulders needed: upper body strength (assess using push-ups)
- Squat technique should be good: bracing core throughout
- No pain present during movement (any pain should cease exercise)
The Overhead Squat is by far the BEST overall body exercise (in my opinion) simply because it can assess and improve so many factors of human function. For a detailed post about this exercise, visit: http://lifeofapersonaltrainer.blogspot.com/2008/07/c-band-oh-squats.html
Posted by standAPART at 10:42 PM | MAKE A COMMENT
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standAPART
John Izzo, BSc, NASM-CPT, PES is the founder and webmaster of standAPARTfitness.com, one of the fastest growing online fitness resources for personal trainers, strength coaches, fitness enthusiasts, and athletes. Jam-packed with credible info contributed by REAL trainers and fitness professionals from all over, standAPART does just that..."stands apart" from the millions of other websites that offer nothing more than embedded links to third party products and info.
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