Overhead Barbel Squat
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RUSS
Member
OH squat is BY FAR the most technically demanding of the squats with superior spillover to other squat forms/lifts/athletics. It develops balance, flexibility, co-ordination and whole body strength in a way that hack squat doesn't even exist in the same zip code.
To the OP,
cliched as it may sound , drop the weight get your flexibility and balance up to snuff - it's well worth remedial form work. Calf stretches from a block (or huge book) can help speed up addressing ankle flexibility issues.Good luck...
To the OP,
cliched as it may sound , drop the weight get your flexibility and balance up to snuff - it's well worth remedial form work. Calf stretches from a block (or huge book) can help speed up addressing ankle flexibility issues.Good luck...
<div>
(RUSS @ Jul. 30 2007,11:42)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">OH squat is BY FAR the most technically demanding of the squats with superior spillover to other squat forms/lifts/athletics. It develops balance, flexibility, co-ordination and whole body strength in a way that hack squat doesn't even exist in the same zip code.
To the OP,
cliched as it may sound , drop the weight get your flexibility and balance up to snuff - it's well worth remedial form work. Calf stretches from a block (or huge book) can help speed up addressing ankle flexibility issues.Good luck...
</div>
cool, never tried them before
.
might give them a blast next cycle.
(RUSS @ Jul. 30 2007,11:42)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">OH squat is BY FAR the most technically demanding of the squats with superior spillover to other squat forms/lifts/athletics. It develops balance, flexibility, co-ordination and whole body strength in a way that hack squat doesn't even exist in the same zip code.
To the OP,
cliched as it may sound , drop the weight get your flexibility and balance up to snuff - it's well worth remedial form work. Calf stretches from a block (or huge book) can help speed up addressing ankle flexibility issues.Good luck...
cool, never tried them before
might give them a blast next cycle.
I do believe that hip flexibility is often the main issue rather than ankle flexibility. If you can place your foot flat on the floor and bend your knee so that a plumb line dropped from your knee would fall in front of your toes (while not lifting your heel from the floor) then that is as much ankle flexibility as you need. Shoulder flexibility is important too. I find that if I hold the bar in a snatch grip (hands placed quite far apart), I feel better able to rotate my shoulders further back. This allows me to lean slightly further forward during the descent without the weight dropping forward. If I had better hip flexibility I could keep more upright during the descent so I am working on it.
Check out some of Dan John's tutorials on Youtube.
Dan John's OH Squat article seems to have gone from his site.
Here a re a few others:
Overhead Squat
Overhead Squat
Lcars - the OH squat challenge is to work up to 15 reps with your bodyweight on the bar.
Check out some of Dan John's tutorials on Youtube.
Dan John's OH Squat article seems to have gone from his site.
Here a re a few others:
Overhead Squat
Overhead Squat
Lcars - the OH squat challenge is to work up to 15 reps with your bodyweight on the bar.
<div>
(Lol @ Jul. 30 2007,16:32)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I do believe that hip flexibility is often the main issue rather than ankle flexibility. If you can place your foot flat on the floor and bend your knee so that a plumb line dropped from your knee would fall in front of your toes (while not lifting your heel from the floor) then that is as much ankle flexibility as you need. Shoulder flexibility is important too. I find that if I hold the bar in a snatch grip (hands placed quite far apart), I feel better able to rotate my shoulders further back. This allows me to lean slightly further forward during the descent without the weight dropping forward. If I had better hip flexibility I could keep more upright during the descent so I am working on it.
Check out some of Dan John's tutorials on Youtube.
Dan John's OH Squat article seems to have gone from his site.
Here a re a few others:
Overhead Squat
Overhead Squat
Lcars - the OH squat challenge is to work up to 15 reps with your bodyweight on the bar.</div>
sounds like fun lol LOL.
I guess im still abit old school(hard and heavy)but really is this a good mass builder?it just seems like a specialist strength and stability exercise to me.
(Lol @ Jul. 30 2007,16:32)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I do believe that hip flexibility is often the main issue rather than ankle flexibility. If you can place your foot flat on the floor and bend your knee so that a plumb line dropped from your knee would fall in front of your toes (while not lifting your heel from the floor) then that is as much ankle flexibility as you need. Shoulder flexibility is important too. I find that if I hold the bar in a snatch grip (hands placed quite far apart), I feel better able to rotate my shoulders further back. This allows me to lean slightly further forward during the descent without the weight dropping forward. If I had better hip flexibility I could keep more upright during the descent so I am working on it.
Check out some of Dan John's tutorials on Youtube.
Dan John's OH Squat article seems to have gone from his site.
Here a re a few others:
Overhead Squat
Overhead Squat
Lcars - the OH squat challenge is to work up to 15 reps with your bodyweight on the bar.</div>
sounds like fun lol LOL.
I guess im still abit old school(hard and heavy)but really is this a good mass builder?it just seems like a specialist strength and stability exercise to me.
bgates1654
New Member
The bar traveling forward is most likely a shoulder flexibility problem. Take a broomstick, about snatch grip width, put it over head against a power rack. Perform a good morning. Have fun!
Definitely more of an accessory exercise than a mass builder but it's a bit of a challenge and challenges are always a bit of fun.
You really do need to have bumper plates if you want to try them. You might have to throw the bar backwards or forwards if you lose it so you also need the space to do that. I don't have as much space as I would like so I am expecting my patio doors to end up in my backyard at some point.
You really do need to have bumper plates if you want to try them. You might have to throw the bar backwards or forwards if you lose it so you also need the space to do that. I don't have as much space as I would like so I am expecting my patio doors to end up in my backyard at some point.
I agree lol, you definitely want to have bumper plates when doing OH squats. Russ, is right, the OH squat is far, far superior than a hack squat. While it may not be a mass builder, it certainly will strengthen the shoulders.
One thing a coach taught me that really helped was to NOT focus on my knees going forward, they'll do that automatically. Focus on dropping your hips back. Make sure your bodyweight is primarily on your heels.
If the bar is going forward, you need to make sure the bar, when you start, is over your ears, or even a little behind.
One thing a coach taught me that really helped was to NOT focus on my knees going forward, they'll do that automatically. Focus on dropping your hips back. Make sure your bodyweight is primarily on your heels.
If the bar is going forward, you need to make sure the bar, when you start, is over your ears, or even a little behind.