David Barr's research experience includes work for NASA at the Johnson Space Center, as well as studying the effect protein intake on muscle growth. He has authored 2 books and more than 50 web-based publications on applied training and supplement science.
My (NEW) Favorite Exercise
It's one of those things that looks so easy, but when you try it, you're shocked (at the difficulty) and appalled (by your poor performance). This illusory characteristic prevents the overhead squat from getting the respect it deserves -which, to me at least, suggests that everyone should be doing it. Deceptive facility aside, this is a good test of ones flexibility and core strength, with an interesting potential transfer effect.
For those who don't perform the OHS, here's the biomechanical chain that will ensue (whether you start with a broom stick or an Olympic bar).
-if your shoulder flexibility is adequate, your upper body will remain vertical, limited by the shoulder ROM.
-in order to achieve any semblance of depth, your lower back will arch like it has never done before
-this will place tremendous strain on your lower back, and you may even feel it on your pelvis, as your hip flexors engage maximally.
-still plagued by insufficient depth, your shin angle will veer toward horizontal -knees WAY out over your toes.
-representing the final link in the chain (or is it the first?) you will quickly find out if you have ankle mobility/flexibility
Sounds bad right? Well, it's not great, so here's how to hit a decent OHS without killing yourself.
1. Perform shoulder dislocations as part of every warmup, using a band or broomstick.
2. Progress to squatting and performing your dislocation
3. Work your core from every angle: front, sides, twisting, and back.
4. Stretch those calves (or work on mobility if that's the limiting issue).
Give it a try and see how it goes.
Until next time, Raise The Barr!
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