The 1st image shows a proper OHS. The barbell is centered over the shoulder blade, mid thigh, and mid foot.
The 2nd is most common in CrossFit. Shoulder is internally rotated, hip is tucked in, torso forward, and bar position is back over the heel. People lack flexibility and force full range of motion. You might be able to muscle it during light weights but you are risking injury when doing so. This position will only make mobility issues worse due to the fact that you're compensating with the wrong muscle groups.
The 3rd image shows an athlete with really tight shoulders. This is a dangerous position because of the strain it puts on the shoulder.
The Overhead Squat aka OHS
This movement is one of the best movements in CrossFit. It is also one of the most challenging. We are big on mobility(duh!), and this movement is the true test. To perform the OHS properly, with good technique, it requires good hip, shoulder, and ankle flexibility. Improving mobility takes time. It requires consistency and dedication.
Consistency: If you want lasting improvements, you MUST practice daily. Working your OHS once or twice a week will not cut it. Get on that empty barbell for warm up and cool downs after each WOD.
Dedication: You must want it! You all love CF and want to get better at it right? Mobility issues in our hips, shoulders, and ankles will limit your progress. You will not hit your fitness potential or even worse, get injured if you don't work on mobility. Since the OHS is the true test of mobility, then you must master it. Olympic Lifts(proven to be the best strength/athleticism builder) like the Snatch finishes in an OHS. If you can not OHS, then you will not be able to perform Olympic Lifts.
We will program in as much OHS practice as possible but it really is up to you. You have to work on it daily and also do the mobility wods for it. Go to mobilitywod.com and research OHS. Use your broom stick at home and knock out a few sets daily!
Benchmark WOD
"Nancy"
5 Rounds for Time
400m Run
15 OHS
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