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Exercises Movements, technique & proper execution

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Old 04-23-2008, 10:59 AM   #1
Matthew De Oliveira
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OHS shoulder discomfort

i experience soreness in my shoulders the day after doing OHS. i expect some sort of discomfort when attempting a new exercises, but i don't feel it anywhere else. two things i have noticed about my form may attribute to this soreness. can someone tell me if i'm correct?

1. my elbows begin to bend as i grow tired.

2. i don't wrap my thumbs around the bar. they stay next to my index on the same side of the bar.
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Old 04-23-2008, 11:22 AM   #2
Kurt A Gross
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Re: OHS shoulder discomfort

Soreness where specifically? In your traps? That would be normal. In the joint may be a flexibility issue. Do shoulder dislocations to limber up the shoulders. I had a Rotator cuff injury years ago, so I had to work on my shoulder flexibility a lot, and these helped me.

1. Your elbows should stay locked, try a wider grip.
2. I would wrap those thumbs around the bar. If it slips, it will fall on your head. There are plenty of videos of people hurting themselves by not wrapping their thumbs around the bar.
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Old 04-23-2008, 11:27 AM   #3
Ron Horn
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Re: OHS shoulder discomfort

Here's a grip finding video that might help: http://media.crossfit.com/cf-video/C..._OHSBasics.mov

Moderators note: link is safe (heck, it's CrossFit).

Also, i've found that locking the "shoulders in ears" is most important.

Last edited by David Wood : 04-23-2008 at 05:52 PM.
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Old 04-23-2008, 11:31 AM   #4
Brandon Oto
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Re: OHS shoulder discomfort

Wrap your thumbs around the bar!

Sore traps are fairly normal.

Wrap your thumbs around the bar. Wrap your thumbs around the bar. Wrap your thumbs around the bar.

We don't want the next post from you to be about how you're paralyzed from the neck down because you decided to hoist a bar over your head balanced on your palms. Wrap your thumbs around the bar.
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Old 04-23-2008, 11:44 AM   #5
Alexander Kornishev
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Re: OHS shoulder discomfort

Actually if your elbows bend you should place your hands closer, but that requires more shoulder flexibility and good balance, so work dislocates as often as you can. Pressing shoulders into ears will also help to stabilize your elbows and with overall balance. If your technique is not good do not lift heavy, OH squat requires very good technique not strength. And of course, wrap your thumbs.
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Old 04-23-2008, 11:56 AM   #6
Matthew De Oliveira
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Re: OHS shoulder discomfort

the discomfort is in my rotator cuff/joint area, not my traps. what are shoulder dislocators? is that holding a bar overhead and rotating around to my back?

the reason i don't wrap my thumb around is that it feels uncomfortable. i guess it's a wrist flexibility issue.
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Old 04-23-2008, 04:22 PM   #7
Mark E. Wallace
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Re: OHS shoulder discomfort

Quote:
Originally Posted by Matthew De Oliveira View Post
the reason i don't wrap my thumb around is that it feels uncomfortable. i guess it's a wrist flexibility issue.
Still, as Brandon said:

Quote:
Wrap your thumbs around the bar. Wrap your thumbs around the bar. Wrap your thumbs around the bar.
Thumb over the bar is fine on squats, where it's really your back that is supporting the weight, but when your hands & arms are supporting the weight - as in OHS - , get those thumbs wrapped around.

- Mark
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Old 04-23-2008, 10:03 PM   #8
Matthew De Oliveira
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Re: OHS shoulder discomfort

thank to everyone for the guidance. one of the things i like most about the crossfit community is the support.
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Old 04-24-2008, 01:37 PM   #9
Dawn Tenneson
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Re: OHS shoulder discomfort

I found this link, hope it helps.


http://www.crossfiteastside.com/2007...islocates.html
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Old 04-25-2008, 07:20 AM   #10
Mike Pesci
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Re: OHS shoulder discomfort

Hi guys, I actually have a similar problem with the OHS- I've dislocated both shoulders playing football in high school (not at the same time!), and as a result have a very difficult time raising heavy weight directly over my head. Things like military presses and OHS are difficult, even after strengthening my rotator cuffs, and I'm forced to revert to cables and machines for that type or exercise. Any advice on how I can alter the OHS to raise weight without putting so much strain directly on my shoulders? Cables maybe?
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