Hej folkens..
Jeg skriver her på vegne af min træningsmakker, der har store problemer med at lave overhead squat, primært på grund af manglende fleksibilitet i skulderen, så han kan få et ordentligt lock out, så balancen bibeholdes igennem løftet..
Så mit spørgsmål er derfor, hvilke øvelser vil være optimale at lave for at øge denne fleksibilitet, desuden skal det nævnes at vi træner i et center hvor der ikke er maskiner eller håndvægte, så øvelser der indkluderer disse vil ikke kunne bruges..

På forhånd tak..

Fra artikel på T-nation:

As I noted above, one of the major demands the overhead squat has is that of requiring good shoulder health. If you've got that, the arms will have the range of motion behind the neck necessary for the bottom portion of the lift. The shoulder is responsible for circumduction, or a circular rotation, and no other joint in the body has as many degrees of potential movement.

It should be your aim to have your arms remain perpendicular to the ground through the squat, with no problem to the shoulder capsule. In other words, the bar should remain above the ankles at all times. If you find it difficult to achieve this position and the bar keeps falling forward, focus on more scapular stability work, paired with stretching of the pec muscles.

Doing shoulder "dislocates" with a standard five-foot cut of PVC piping (or broomstick, if it's long enough) is also a great way to develop range of motion. Don't worry, they're not as scary as they sound. You can find PVC piping at your local hardware store, and a five-foot cut is dirt-cheap. For a couple of bucks, you can't go wrong.

To do these, hold the PVC pipe at arm's length on both ends with an overhand grip and simply rotate your straight arms all the way overhead and behind the back. Don't bend your elbows. Your finish position should be with the bar behind you, with straight arms, resting on your butt. From there, rotate your straight arms back to their starting position the same way.

If your first position is easy, move your hands two-finger widths inwards and repeat. Do two to three reps in each direction, continuously moving inwards until you can no longer complete a rep without bending your elbows to compensate.

Link: http://www.t-nation.com/free_online_art ... _not_doing

Btw:

Personligt er jeg fan af wall-slides, Scapula Pushups samt de førnævnte shoulder dislocates. Du kan læse mere i artiklen her: http://www.marksdailyapple.com/how-to-m ... stability/

Tak for input.. Jeg prøver at sende ham øvelserne og ser om de kan hjælpe ham..

Tror mit største problem ved at få en god bundposition var skulder og ankel mobilitet. Til skuldrene brugte jeg dislocates, som blev foreslået. Til anklerne satte jeg mig bare i bundposition foran en rippe eller noget andet jeg kunne holde fast i og prøvede at skubbe knæet så langt ud over tæerne som muligt uden at slippe hælen fra gulvet. Det var dog først da jeg fik nogle VL-sko med hæl det begyndte at ligne noget.
Med mere ankel mobilitet kan du sidde mere oprejst med overkroppen og skuldrene behøver derfor ikke komme så langt bagud, for at holde stangen i en god position.