Squat University
Do need help with performing a Sots press? While I can perform one today, a few weeks ago this was not the case. In fact, I struggled to perform this exercise with an empty barbell.❌
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With this screen you can see my limiting factor was overhead mobility – I couldn’t come close to touching the wall behind me. This restriction is often due to stiff lats and/or pecs. I started by foam rolling my lats and performing the box lat stretch 5 for 10 seconds. I also did 3 sets of 3 eccentric pull ups and this pec stretch 5 for 10 seconds.✅
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I followed mobility work with this Sots progression, performing 3 sets of 3 reps first from a box (trying to push the barbell behind my head) and then moving to heels elevated on plates by the 2ndweek. Eventually I was able to perform the movement from the floor in my weightlifting shoes and even put a little weight on the bar.🏋🏼‍♀️
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After 3 weeks of consistent work 3 times a week, you can see I was now able to touch the wall with the original screen, which carried over to a much improved Sots overhead position. Once sufficient mobility was there, I could now use my strength and perform the full lift!🙌🏼
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If you’d like to learn more on the pec and lat mobility work I did for this change, check out the blog article linked in my bio. 📲
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Shout out to @olychad for helping me with this progression and @3d4medical with the Complete Anatomy app for the visual of the body🙏🏼
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Automated post from CrossFit 705 North Bay’s CrossFit Garage Gym – https://ift.tt/2NnBQl0
June 28, 2019 at 06:09PM

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