All About Your Joints!

By Carla DiGirolamo MD, CFL1

During mid-life, we need to pay more attention to our joints. The hormonal changes of this stage of life cause tendons and ligaments to change in character and the decline in muscle mass can lead to joint instability. Not to mention, our joints seem to hurt more! The remedy for this (in addition to strength training and adequate protein intake) is mobility. The overhead squat challenges the range of motion at the shoulders, hips, and ankles simultaneously, making it an invaluable part of any mobility training program.

The overhead squat is a movement worth spending some time on. Watching the short video tutorial is critical so you can perform the overhead squat safely and effectively. Whether this is your first time doing this movement or if you are proficient, your technique can always be fine-tuned.

Once you feel confident performing this movement, bring it to life in today’s workout that focuses on shoulder, hip, and ankle mobility, as well as core strength and shoulder stabilization.

Warm-Up

TABATA (20 seconds of work/10 seconds of rest) - 6 minutes.

Perform each movement sequentially until you have completed each round of 3 movements 4 times.

• Up-downs (20s work/20s rest), then..
• Push-ups (easy option) (20s work/20s rest), then..
• Jumping air squats (20s work/20s rest), then back to the Up-downs

After you finish the TABATA, perform 12 PVC Pass-throughs with your broomstick or PVC pipe.

Movement Practice

WATCH THIS VIDEO TUTORIAL ON THE OVERHEAD SQUAT!

If you have never done this movement before PLEASE use just a broomstick or PVC pipe. This is a COMPLEX MOVEMENT, so until you feel ultra-confident and consistent with superb form, stick with a broomstick or PVC pipe.

Take 5-10 minutes to practice the overhead squats - Try 3-5 sets of 5 repetitions until you feel confident in performing this movement in the workout.

Even if you are familiar with the overhead squat, please watch the video tutorial and fine-tune your technique using an empty bar. Add weight as appropriate maintaining solid technique.

Movement alternatives:

•  Use a box to squat to as shown in the video tutorial above if you cannot achieve sound mechanics and bar/pipe/stick position in a full squat.
• Single arm overhead dumbbell squat. If the restriction of a broomstick/PVC pipe makes this movement difficult to achieve with good form, try a single-arm overhead squat instead. Start with a lightweight object and work up to a dumbbell during practice.

Take another 5-10 minutes to practice the movements in Workout Part 1 and select your kettlebell weight. Select a weight that allows you to perform 12 repetitions unbroken for all rounds. This is a moderate weight where the last 3-4 reps become challenging.

Workout

Part 1

AMRAP 12 minutes (As many rounds as possible in 12 minutes)

•  12 Kettlebell swings (overhead or eye-level) (Alternatives: double dumbbell swing or a single dumbbell swing keeping reps even between sides)
•  12 Overhead squats
•  24 Mountain Climbers (right + left = 1 repetition)

Part 2

Core TABATA - (20 seconds of work/10 seconds of rest) - 6 minutes.

Perform each movement sequentially until you have completed each round of 3 movements 4 times.

• V-Ups
• Oblique Twists - weighted
• Sit-ups (Ab mat style: Use an ab mat or rolled towel supporting your lower back. Alternatively, perform sit-ups with knees bent/feet anchored).

Cool-Down

15-minute Back Bending Yoga. Take 15 minutes to cool down and rebalance your back and front body.