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Dan John. Overhead Squats

Ok, there are two reasons why I remember May 21, 1988. Firstly, in case my wife suddenly reads this article, that day we celebrated the "anniversary" of our wedding, which took place exactly one week before this day . Secondly, the most remarkable event in my sports career happened that day. Coach Ralph Moen of the University of Utah resigned as head coach of athletics. He participated in the Olympics as a hammer thrower, played professional American football for the Detroit Lions team, and earned the Purple Heart in World War II. I know, I know, besides this, what else did he do? Well then ...

After working for 50 years at the University of Utah, coach Mohen retired. His family celebrated this event in the best possible way: athletics competitions were organized. The university has trained champions in hurdling, 800m, pole vault, core and hammer throwing. But these competitions became famous (for the whole world) precisely because of discus throwing. In these competitions, arranged in honor of Ralph Moen, his pets took part from all over the United States and Canada. The former world record holders, national college-level champions, athletes from two different countries, and many champions from a wide variety of leagues came together to throw discs. Each pet threw a disc for at least 55 m, and in total about 25 people took part in those competitions.
Standing on the field, we all decided to mark the cores, disks and hammers, not paying attention to what age was indicated in our driver’s licenses. I had the opportunity to talk with people whose names among the throwers were synonymous with the word "legend." As a result of these conversations, many myths and rumors were dispelled. Glenn Passet, who set a national record with a score of 58 m 14 cm with a body weight of only 79 kg, enjoyed an almost mythological status among athletes. Rumor had it that he had never practiced the barbell. "Is that so?"
“Well,” Glenn replied, “I haven’t practiced the barbell the way you do now Buy Steroids Online in UK. I just did the Olympic weightlifting exercises all winter - well, there are different jerks, jerks, bench presses. In the summer, I threw hay up to the second floor of the warehouse for eight hours a day. ”Apparently, the Olympic weightlifting exercises and work in the hayloft (you can call it“ Dinotraining ”if you want) is what a thrower needs.
Other athletes discussed the importance of partial squats (squats in the power frame at the top of the amplitude), throwing weights above your head (“in any way, whatever you like, just throw them there and that’s all”) and how important it is to not train with weights more often than three times a week. One of the “young” guys, Chris Hatch, a man who threw a hammer at 90 m 72 cm and a core at 25 m 22 cm (apparently not Olympic), and yet he was not yet thirty, he talked to me about the training with If I got a chance to start all over again, I would only do one exercise, "Chris told me." Really? Which one? ”
"Squats with a barbell over your head."
I thought he was joking. Yes, of course, I also tried to make them a couple of times, but they did not seem to me particularly effective.
“In California, a coach does not allow his students to take up throwing until they can sit down fifteen times this way with a weight equal to their own body weight.”

"What? Fifteen repetitions? ”
“This exercise turns you into a whole, turns you into a beast.” “On Monday I was already in the hall. I thought, why don’t I make a couple of sets of squats with a barbell over my head to find out what Chris was talking about. I knew that it would be necessary to make a couple of warm-up sets. I hung a pair of pancakes of 20 kg on the neck. I thought I would do 10 reps with this weight. I went to the bar, took a step back and grabbed the bar so that my hands adjoined the inner surfaces of the locks on the bar (I’m 183 cm tall, so this is my usual grip width) Steroids for Dogs and Cats in California. Then I pushed the weight up on outstretched arms. Having straightened my arms completely at the elbows and, in fact, trying to tear the bar apart, holding it directly above my head, I “fell” between my knees to the very bottom and then got up.
The thought came to my mind: “What is it? Perhaps not enough stretched. " Second repetition. “What the hell?” Third repetition. Do I have such weak legs? It began to come to me that squats with a barbell above my head required complete concentration, complete straightening of the arms at the elbows and perfect technique. It is impossible to read, it is impossible to wriggle, connect other muscles or help with the whole body. This exercise builds strength "like a dad."
When I, with my friends, in my childhood lifted an old 6-foot bar with “pancakes” made of cement, we all thought that we were “strong guys”. Then, the father used to ask us to help him lift the engine from the car or open a rusted can with bolts and nuts or throw a ping-pong table on a shelf in the barn. Yes, I was the strongest child among the neighboring boys, but only “Papa” had that terrifying force that allowed him to lift the engine from the “Pontiac” and carry it to the lawn.
Exactly this kind of power is built by squats with a barbell over your head - "like a dad's." For an athlete, this means one thing - his body turns into "one whole." Unfortunately, over the past years, athletes have been misled by imposing “split training” on them and saying that, they say, the upper body needs to be “rocked” on one day, and the lower body on another. Or, even worse, they say that they say that the front surface of the legs needs to be trained today, and the back surface of the legs - tomorrow Steroids for Sale Online in UK. The day will come when people will be told that today it is necessary to train the muscle that leads the left thigh, and then "restore" this tired muscle for 21 days. Yes, how so. Such advice is already being heard.
I did five repetitions, the neck began to “stagger” back and forth, my hands shook and it became unsafe to continue the set. I bent my knees, bent my elbows, took the bar on my back, slowed it down with my entire body, and caught it on my shoulders, using my legs as shock absorbers. Then I realized what the wisdom of “15 repetitions” is in this exercise, “with its own weight.” First of all, you cannot fool anyone. There is no such person, just NO, who could just so easily enter the gym, take the barbell and do fifteen repetitions with the barbell over his head in squats without preparation and hard training. Only hard, regular training will allow you to pass this "exam". Secondly, only an athlete with a "balanced" development in all senses of the word can do these 15 repetitions. Of course, this exercise develops the ability to hold the bar over your head. Throwers need the ability to keep their balance, but also for Highland Games participants, Olympic weightlifters and almost all other athletes. All athletes must maintain balance, in the sense that the upper body and lower body must be able to work together. Otherwise, you cannot defeat these fifteen repetitions. Unfortunately, there are many guys who squat with the same weight that they squeeze while lying down. These guys will not be able to do these fifteen repetitions.
Thirdly, an athlete who can “pass this exam” will have strong, flexible legs. You can force your students to do yoga, but no yogi can boast the athletic flexibility necessary to perform squats with a barbell above your head. As for leg strength, this is the only thing that takes you out of the bottom position in this exercise. You cannot lean forward, you cannot lean back, you cannot connect your whole body, you cannot cheat. Otherwise, the vulture will simply lose its balance and you will have to start all over again. Perhaps next week.
Therefore, squats with a barbell above my head became the main element of my strength training program and nutrition scheme. Soon, other coaches began to ask: “How can this skinny sophomore (Paul Northway weighed only 70 kg) throw a 55 m 47 cm disc?” Only I wanted to answer: "He had an excellent coach," as Paul put in: "Squats with a barbell over his head." He explained: "Because of them, I do not" crumble "during the throw." Later, already in the adult category, he threw the disc at 65 m 23 cm.
Paul Northway, speaking in the adult category, during that training threw ten discs at a distance of over 57 m 91 cm.
Another young man wanted to become an American football player. The guy, poor thing, didn’t even have racks at home, and at school his football coach did not allow him to do the barbell. I'm serious Order Anabolic Steroids Online. Therefore, he simply jerked the bar from the floor and, holding it above his head, did squats. Soon he began to run over 100 yards in each game. In the offseason, when he was not bothered by “enlightened” trainers who forced him to do five times a week on the bodybuilding program, he did what he called “Exercise” - a jerk from the floor and then squats with weight over his head, usually several sets of five repetitions. He just ended his career as an amateur athlete as a leading attacking player. He does not know where to go from offers and, I hope, he will find himself some university that will allow him to practice with the barbell in the hall, and not hide behind closed doors.
Well, so what did I find out on May 21st, 1988? Five generations of champions, apparently, had a common opinion about some things that need to be done in the hall. First, train your whole body. Although the fashion in the halls comes and goes, but, as a rule, the best throwers used exercises designed for the whole body. The power lifting of the barbell to the chest, jerking, squats and various variations of the bench press above the head - these are the exercises with which these athletes laid their foundation for strength. Secondly, train no more than 3 times a week. IF you are a thrower. You may have time and reasons to spend more time in the hall, but these should be real reasons Steroids for Sale Online in USA. In general, all those present agreed that too frequent trips to the hall lead to injuries and stagnation in the results. Coach Mohen noted that anyone who trains more than three times a week just fools around in the gym. If you train hard three days a week, then you don’t want to run into the gym the other four days. Rest days are needed for recovery. Third, listen to Chris Hatch's advice and try the barbell squats over your head. They will make you think - and what, in general, did you actually do in the hall before that? If you are a beginner, then try several approaches in this exercise, just make sure that there is nothing near the platform that you can break.

Your author, Dan John, is 19 years old. If only I knew ...
I was engaged in pieces of iron for 18 years before when I first "opened" squats with a barbell over my head. It took me several years for this exercise to take a solid place in my training and coaching practice. The results were phenomenal. Just when it began to seem to me that I knew everything in the Iron Game, squats with a barbell over my head appeared in my life. That was 12 years ago. Now I am convinced that now I know really everything.
Well, except that yesterday I spoke with one person and he mentioned exercises where weight lifting is carried out with one hand.
“I never do them,” I said. “If only I could start all over again ...”, he answered me.
See you.

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