Managed to get face-planted by a 6kg medicine ball last night at the gym during my warmup. It bounced off the bar a couple of feet above my head at an unexpected angle and I missed the catch. Swollen/bruised lip and nose
Also my shoulders seem to be too stiff to allow me to do Overhead Squat. I couldn't get a proper squat and keep my arms anywhere near above my head with an unloaded 20kg bar, they just drifted forward as my back pitched. This was a big disappointment, as it looks like a great exercise
can you do shoulder dislocations with a towel or a stick? also, how wide is your grip? overhead squats are quite tricky to do, and hsoulder mobility by itself is a tricky subject. are you pressing your shoulder blades together?