View Full Version : overhead squats
07-22-2007, 03:54 PM
I have only done over head squats with 45lbs for 10 reps or so in the past and I know to be better at the snatch I need to learn this lift. Please try and map out for me how I should ease myself into some semi decent o-squats. What should I do as far as reps ,sets ,intensity,frequentcy of workouts and everything else that plays when try to make maximum gains ? Right now my power snatch is 165 but my o-squat is prolly like 60-70......so the weakness and lack of balance is obvious so I really need the help.
07-22-2007, 05:05 PM
Low reps, many sets. Hard to say exactly without seeing your overall program, but anything someone suggests is still something you are going to have to judge for yourself.
Some coaches recommend no more than 4 rep sets, others 5, etc., I personally favor no more than two, but then I am a fanatic about technique on this lift.
How often are you training the snatch?
10 sets of triples really worked well for me when I did OH squats more frequently, it was probably right at parallel at the time but I eventually worked up to a OH squat with 185 for a single
07-22-2007, 05:38 PM
I am the same way, my squat position was by far the weakest part of the movement for both cleans and snatches. I just started working on it everyday for about 3-4 weeks.
At first I just got warm without the bar by doing some potato sack squats from the Dah John video below. Then I ad the bar and just get into the down position for about a 10-20 count, then come up. Then I ad 20 or so lbs and repeat. I did this until it got to about 100 lbs and that was it. By doing this I get my body used to the down position and I can feel comfortable in it. I did this everyday for 3-4 weeks like I said and now I have no problems with the low end position at all. My squats are all atg now which they never were before either.
For the last 2 weeks I have been doing the same program with oh squats and am progressing nicely. Same story.
Just warm up really good and relax in the down position and spread your knees out. This video helped me alot.
07-22-2007, 09:50 PM
How close is your overhead squat in comparison to your snatch?