C-Band OH Squats

My client Susan is a tennis player. At 45 years old, she is very athletic: goes hiking, runs 25 miles a week, and cycles. She approached me about training about 6-8 weeks ago and told me she was having trouble with her back-hand during tennis play. She cited a past trainer that had her do direct rotator cuff work. I didn't rule it out, but I figure we should start with an integrated exercise that will emphasize her scapula and how it reacts with some hip action. Enter: the Overhead Squat.




A once reveled assessment with NASM (and still used), I use the OH Squat with almost every client. Some hold a dowel overhead, some hold a medicine ball, some hold nothing....Susan is using a "C-Band". I learned of the C-Band (aka Core band) from Jon Hinds. Its a nice tool because it is made up of a huge loop that can be used in partner training for a number of exercises.


Susan has progressed to the C-Band. We started with a dowel. When I observed enough scapular control and coordination, we added the C-band into our program. The C-Band adds an elastic resistance to the scapula muscles that challenges them, along with the entire trunk due to its downward line of resistance.


Prerequisites to using the C-Band:

1. Hold dowel overhead while squatting: no bend in elbows, dowel doesn't fall forward


2. Squat executed perfectly (knees parallel to floor or below)


3. Healthy shoulders: upper body strength (assess using push-ups)


4. Squat technique: bracing core throughout


5. No pain present during movement (any pain should cease exercise)
   

Give the overhead squat a try with your advanced clients. Begin with a dowel and progress to some tubing. I typically have my client squat in front of a chair or bench (4-6 inches away), so that they are reassured mentally that they'll have a 'safe landing'. Be careful with the C-Band...I have had some clients take a spill!