Overhead Squats

[Lol]

I appreciate that not many here will be doing these babies but, if you are, how have you fared with them?

I am persevering with them right now but I am only using pitifully light weights whilst I try to get the movement form down (around 50kg/110lb). I am favouring a snatch type width grip on the bar (ie. pretty wide hand spacing).

They seem to require really good hip flexibility (moreso than back squats) or at least, they highlight a lack of flexibility if one exists. I have a tendency to want to tip backwards if I try to keep my lowerback tight and go ATG. My hip joints definitely feel really tight if I try to get into a deep squat position and there is a certain amount of discomfort.

Shoulder flexibility is also an issue as if you can't rotate your arms back far enough whilst holding a bar then there is a tendency to let the weight drop forwords when lowering into the squat position.

After I have done a rep or two I start to lose some sensation in my right thumb and forefinger. After an hour or so the feeling returns so I assume this is down to nerve impingement in my right shoulder? It's not nice but it doesn't really hurt. Anyone know if this will improve if I work at it or will it actually make things worse?

Due to all these flexibility issues I can see why starting to do these at an early age would be advisable but sadly I am now an old bloke.

 

[Lol]

This Crossfit vid is a pretty good example of some of the issues I am talking about.

OHS man vs woman

The guy seems to have much less hip flexibility compared to the gal. She just looks so much more comfortable performing the entire motion - wider foot position, tighter back, deeper squat and better balance overall.

 

[bgates1654]

Yeah she looks like she has had much practice. The guy doesnt look like he has done a good squat in his life. Hes not even hitting parallel. That woman blew him away.

I have tried it out and I believe I lack the shoulder/pectoral flexibility to use excellent form. The bar would come forward/backward (cant remember) when I came close to parallel. I can do backsquats ATG and front squats just fine.

 

[liegelord]

OH squats are great, but tough. Like you, I use very light weight, I think my heaviest is 75k, while back squats are 177k, and 143k for fronts. I have always done them with a snatch grip also.

I'm no expert, I'd suggest you keep doing them and get the flexibility done and don't worry about the weight you're using. Getting your form down should be the top priority. Do OH squats and snatches with just a broom handle on off days. I wonder if it would help to also do them with a clean grip since it would be easier to hold the weight OH, just one less thing to focus on.

Some tips a nationally ranked lifted gave me are: go slower and stay in the hole for a count of 5. It's brutal, but will help strengthen everything. Also, stay in the hole and do presses, even if you have to use a lighter weight, like 40k.

Also, snatch balances have helped me. One of the football coaches told me to do 5x5 with just the bar and I do them as a warm up to every workout. Here is one example, though not the best, but you'll get the idea.

 

[RUSS]

A couple questions:


1) how would you describe your bar placement? Over ears? more over back? Would you describe yourself as having found a groove in this respect or are you (just a thought) perhaps causing some discomfort by rigidly trying to keep the bar in what may be too far back for "your" groove?

2) Are your elbows turned out?

3) Have you tried bringing your grip out a bit more if possible to cut down on the leverage pulling you back? You said you're using snatch grip tho and may already be as wide as possible- just a thought tho-


I suspect you MIGHT be too rigid on the bar travel path, as the center of balance shifts from front to back the bar will naturally tend to move out of a perfectly straight vertical plane - compensating by inching the bar back can lead towards backwards spills. Allowing a slight drift forwards (towards line over ears) may "feel" like a dump to the front coming on ; but "clicks" as the move completes- If I'm diagnosing correctly - also entirely possible it's something else entirely ...


One way to "force" yourself to find the groove as far as bar path is to cut back weight even further and use more of a "clean grip" this puts you at more of a disadvantage with bar leverage pulling forwards or back - but can help with diagnosis by exaggerating the leverage enough to find where exactly you're going to want the bar to sit along it's path for "your groove". As I'm sure you're aware the slightest change in where you're holding the bar at every little inch along the way is huge...


I've been doing these for about 6 months now strictly for flexibility it wasn't till I found my groove by loosening up my rigidity with the bar path and allowing a slight drift that my loads began to climb to the slightly less embarassing numbers they are currently. I've noticed a carryover to other lifts in terms of getting the whole body involved , and I'm almost positive my normal walking has become more "athletic looking" as opposed to the stereotypical lifters "gorilla gait".

 

[Lol]

Liege amd Russ: excellent grist for my mill. Thanks guys. I will try some of these tips out tomorrow.

I'm really not sure how I'm placing the bar right now so will have to try to take a side-on movie so I can watch it back. What I think is happening and what really is happening are likely to be very different things.

If I can eventually OHS like the girl in the vid I will be very pleased. Her form looks fantastic.