It is January 4th and I pick up the barbell to do a set of overhead squats as part of my current training program. I put the bar overhead and begin to lower myself into a squat. I can’t do it. My arms won’t stay up. I feel like I am being pulled forward and may fall on my face.
I want to muscle my way through the motion… but I seriously can’t. I throw the bar to the floor. I FAIL.
Frustrated I grab the PVC pipe, hit record on my phone, and try again. Then I send the video to my brother. “Help me fix this, PLEASE!”
Within moments I get a reply the length of a book. He points out how I am leaning forward. He gives me a few suggested drills to help increase my shoulder mobility and work on the overhead squat. I get to work.
I am a firm believer in the saying “progress not perfection.” But I am also one that will practice like hell to get it right. So I get to work. I stretch. I work on engaging different muscle groups, I work on shoulder mobility.
A week later, thinking that with all the work I put in during the week, I am finally ready to master this overhead squat. I get the bar up, pull it back, and get my shoulders back. I begin to squat. I can’t. Literally, I can’t go down. I feel like I am falling backward.
Probably more frustrated than the previous week, I drop the barbell, grab the PVC pipe, hit record on my phone, videoed myself, and sent it to my brother. “Help, what am I doing now? ”
Again, he is quick to reply. Being a good coach he points out my corrections. Tells me to keep practicing, and gives me some more exercises to help me make the needed improvements. And I get back to work.
Then this week, humbled by previous weeks of failure, I skipped the barbell and went straight to the PVC pipe. I prepare myself. and begin to overhead squat. Immediately, I can tell these ones feel different. My shoulders are engaged, my back feels straighter, and the depth of my squat feels good. I grabbed my phone and hit record….
WOW!!! That looks better was my only response. I sent it to my brother. Again, I get a response, only this time impressed with how far my overhead squat has come. In true brotherly fashion, he did give me a few pointers and techniques, minor corrections in the grand scheme of things, but overall he was impressed.
And I felt proud.
Being humbled by something you can’t do is difficult to stomach sometimes, especially as an adult when we don’t try new things very often. Every ounce felt weak when I couldn’t do this squat. It was deflating. It was frustrating.
But I did learn a few lessons along the way to help. These lessons can be applied to anything you are looking to improve.
1.) Remove the weight- take the load off.
2.) Hit video record- sometimes looking at it from a different angle will help you too.
3.) Let someone better than you take a look at the video and offer insight.
4.) Work on small details, because they are all connected to the big goal.
5.) Think progress, not perfection.
6.) Practice.
7.) Be patient, you won’t fix it overnight.
8.) All reps count, keep recording, keep getting coaching, and keep practicing.
9.) You will get it.
When feeling like you are failing, don’t walk away and pout in frustration. Instead, use these steps. They can be applied to anything from athletic movement, presentations, training for work, and so much more.
