Overhead Squats

[Fishman15]

Anybody do them? Id like to try but i cant even hold my arms up anywhere near vertical while squatting to depth. Help me bruhs...

[Brackneyc]

Anybody do them? Id like to try but i cant even hold my arms up anywhere near vertical while squatting to depth. Help me bruhs...

That’s a shame.

[weiss1967]

OH squats are very ghey, that is why.

[Cantplankwell]

Anybody do them? Id like to try but i cant even hold my arms up anywhere near vertical while squatting to depth. Help me bruhs...

I do them as part of complexes in my oly weight lifting, and by themselves occasionally. Its awkward as phuk at first, its a big mobility and balance test. You have to be able to keep your torso upright and really core tight to do it, notwithstanding having a good firm lock overhead

Just curious...are you using a snatch width grip? If so just standing up straight can you press up with the bar, no weight... behind your neck... and lock out overhead? Some folks cant do that properly, then it just gets worse from there.

Let me know

[Bando]

OH squats are very ghey, that is why.

sounds like someone who has never tried/succeeded at them. I think they're fun:



Just like any compound, have to start with bar until your form is golden, then add the nickels and dimes until they add up to something.

[Cantplankwell]

sounds like someone who has never tried/succeeded at them. I think they're fun:



Just like any compound, have to start with bar until your form is golden, then add the nickels and dimes until they add up to something.

Very nice!....just do it.

[icetrauma]

I'm working on them as well. Balance and mobility really suck. It's a humbling experience.

[Bando]

Very nice!....just do it.

or not. lol. Never got up to a single @ bodyweight, but gave it a go. Might be a fun new goal.

[Fishman15]

I do them as part of complexes in my oly weight lifting, and by themselves occasionally. Its awkward as phuk at first, its a big mobility and balance test. You have to be able to keep your torso upright and really core tight to do it, notwithstanding having a good firm lock overhead

Just curious...are you using a snatch width grip? If so just standing up straight can you press up with the bar, no weight... behind your neck... and lock out overhead? Some folks cant do that properly, then it just gets worse from there.

Let me know

As of right now, they are just grabbing my curiosity. I can't even hold my arms up like that and get my squat depth let alone with an empty bar. I have had a pretty major shoulder surgery and lower lumbar surgery so I'm really lacking in both of those areas trying to get enough spinal extension mobility.

sounds like someone who has never tried/succeeded at them. I think they're fun:



Just like any compound, have to start with bar until your form is golden, then add the nickels and dimes until they add up to something.

That's a solid effort partner. I'd like to be able to do that someday...

[Fishman15]

It's a humbling experience.

I've already gotten that feeling....yes.

[masher230]

definitely something id like to try

[Cantplankwell]

As of right now, they are just grabbing my curiosity. I can't even hold my arms up like that and get my squat depth let alone with an empty bar. I have had a pretty major shoulder surgery and lower lumbar surgery so I'm really lacking in both of those areas trying to get enough spinal extension mobility.



That's a solid effort partner. I'd like to be able to do that someday...

I don't know how one would have to overcome mobility issues, that aside if you are able to I would work on getting your proper grip width "snatch grip" down first , this is critical to you being able to fix the bar overhead.

get a PVC or steel pipe that is close in diameter to the bar you would normally use, and is at least 6' long. You can practice with it at home where nobody is watching .

Here is some pretty good info; https://barbend.com/how-to-individua...ch-grip-width/

Also some more of a workup to overhead mobility

https://barbend.com/thoracic-shoulde...verhead-squat/

[ajdahlheimer]

Olympic lifts are what initially got me interested in lifting 20+ years ago. Been a looooong time though. May incorporate these into my routine......

[Cantplankwell]

or not. lol. Never got up to a single @ bodyweight, but gave it a go. Might be a fun new goal.

Your talents are being wasted at power lifting !, you should be weightlifting. I can tell from your videos that the movement patterns/mobility would come quick and easy to you.

[Bando]

Your talents are being wasted at power lifting !, you should be weightlifting. I can tell from your videos that the movement patterns/mobility would come quick and easy to you.

meh, got up to like a 135 snatch 185 C&J before I got bored. Getting bored with Powerlifting as well. One sport you got 2 lifts and the other you got 3. I want to lift all the things.

[tanksoldier]

I’ve never been able to do most oly lifts. To much balance and coordination required.

[Karl_Hungus]

meh, got up to like a 135 snatch 185 C&J before I got bored. Getting bored with Powerlifting as well. One sport you got 2 lifts and the other you got 3. I want to lift all the things.

Have you thought about strongman? Could be fun.

[OldFartTom]

OH squats are a **** to learn even with a broomstick, keeping upright getting the arms back and not dropping the bar is tougher than most realise.

A good intermediate stage is to do lunges. Stepping backwards, first with a stick then with an empty bar overhead, make sure the grip is wide (but not snatch wide) and you get good at good balance to smoothly step back and down knee touching floor and back up and reverse lunge on the other side (repeat for a bunch of reps but stop before form breaks down, keep upper back tight). Probably only 10# plates at first. Maybe also learn forwards lunge and walking lunges with an empty bar or pair of 5 kg (10#) on it.

Once you get the coordination for overhead lunge smooth and completely natural, you are a big step closer to overhead squat

P.s. I can give you the coaching I received. Just get an assistant to endlessly shout this until you think your back and legs are going to fall off... "No, check your form... AGAIN !!!"

P.s. 2. Door frame stretches and pull-ups

[drudixon]

sounds like someone who has never tried/succeeded at them. I think they're fun:



Just like any compound, have to start with bar until your form is golden, then add the nickels and dimes until they add up to something.

Showoff!

[Bando]

Have you thought about strongman? Could be fun.

I'm like 5'5" and 180 lbs, those guys are like 7'7" and 380.

[wesleysh21]

OH squats are very ghey, that is why.

sounds like someone who has never tried/succeeded at them. I think they're fun:



Just like any compound, have to start with bar until your form is golden, then add the nickels and dimes until they add up to something.

Its very brave of you to come out to us Bando. Do your parents know?

[Bando]

Its very brave of you to come out to us Bando. Do your parents know?

https://forum.bodybuilding.com/showt...post1545111731

[OldFartTom]

meh, got up to like a 135 snatch 185 C&J before I got bored. Getting bored with Powerlifting as well. One sport you got 2 lifts and the other you got 3. I want to lift all the things.

What about trying those old school lifts, you know crazy ones like one handed snatch, or truly antique ones like the "two hands anyhow", you might be obliged to grow a big moustache and wear leopard skin costume but think of all variety of lifts you could do if you went really old time lifts

[icetrauma]

meh, got up to like a 135 snatch 185 C&J before I got bored. Getting bored with Powerlifting as well. One sport you got 2 lifts and the other you got 3. I want to lift all the things.

Have you thought about doing a cycle the Predator Routine. It's pretty fun and works everything and it's Oly based.

https://www.catalystathletics.com/ar...redator-Cycle/

[OldFartTom]

Have you thought about doing a cycle the Predator Routine. It's pretty fun and works everything and it's Oly based.

https://www.catalystathletics.com/ar...redator-Cycle/

Never met the author of that article, never heard of him, it's not my style of training, but after the first 30 secs of reading.. I decided I like him already!

[NorwichGrad]

Anybody do them? Id like to try but i cant even hold my arms up anywhere near vertical while squatting to depth. Help me bruhs...

Work on mobility and positions.

Too many people think they can just pick up bar, get it up there, and start doing OHS. Years and years of horizontal pushing - like benchpress - and never vertical push - like overhead press - will also tighten the position big time.


You gotta groove in the movements. Here's my typical progression. It takes me at least 15 minutes to hit positions, and I've been weightlifting competitively for 9 years.

[Fishman15]

Work on mobility and positions.

Too many people think they can just pick up bar, get it up there, and start doing OHS. Years and years of horizontal pushing - like benchpress - and never vertical push - like overhead press - will also tighten the position big time.


You gotta groove in the movements. Here's my typical progression. It takes me at least 15 minutes to hit positions, and I've been weightlifting competitively for 9 years.

Was hoping you would see this NG. I have a long ways to go. I haven't done a true straight up vertical press of any kind since my shoulder surgery. I got complacent after several months of rehab and just never quite got vertical and it is really no better today. I do dumbell seated shoulder press every week but it is not even close to vertical. I usually have the bench set at 60 to 75 degrees. I don't do a bb press at all currently. I would imagine just doing the db presses on a true fixed back straight up shoulder press bench would be a start. It's not that I can't do it...I just haven't done it. What do you think about doing behind the neck pull downs as another baby step? Just to clarify where my shoulder is...if I lay down on the floor and put my arms up over my head, I need a 5 lb db in my hand to get my left arm to touch the floor.

OK, that's the shoulder...lol. Then there is my lovely low back. Had an L4-5 total disc replacement about 10 years ago. Not a fusion but an artificial disc installed to replace a worn out disc. In theory, it is suppose to allow you a full range of motion compared to a fusion which does not. That being said, it still gives me difficulties at time. I can squat without pain but I have to be careful deadlifting. I've gone to a trap bar deadlift which to me feels like a more natural movement vs the traditional bb. I know there are some range of motions issues with it also especially in extension. I'm wondering how much that is contributing towards being unable to get squat depth while arms are over head? Probably something else I need to work on.

Thanks a bunch for the vid and info...

[Bando]

What about trying those old school lifts, you know crazy ones like one handed snatch, or truly antique ones like the "two hands anyhow",

what's that? I love lift variants.

[NorwichGrad]

Was hoping you would see this NG. I have a long ways to go. I haven't done a true straight up vertical press of any kind since my shoulder surgery. I got complacent after several months of rehab and just never quite got vertical and it is really no better today. I do dumbell seated shoulder press every week but it is not even close to vertical. I usually have the bench set at 60 to 75 degrees. I don't do a bb press at all currently. I would imagine just doing the db presses on a true fixed back straight up shoulder press bench would be a start. It's not that I can't do it...I just haven't done it. What do you think about doing behind the neck pull downs as another baby step? Just to clarify where my shoulder is...if I lay down on the floor and put my arms up over my head, I need a 5 lb db in my hand to get my left arm to touch the floor.

OK, that's the shoulder...lol. Then there is my lovely low back. Had an L4-5 total disc replacement about 10 years ago. Not a fusion but an artificial disc installed to replace a worn out disc. In theory, it is suppose to allow you a full range of motion compared to a fusion which does not. That being said, it still gives me difficulties at time. I can squat without pain but I have to be careful deadlifting. I've gone to a trap bar deadlift which to me feels like a more natural movement vs the traditional bb. I know there are some range of motions issues with it also especially in extension. I'm wondering how much that is contributing towards being unable to get squat depth while arms are over head? Probably something else I need to work on.

Thanks a bunch for the vid and info...

No sweat, Fish.

I am generally against anything that has to with ‘behind the neck’ movements, whether vertical push or pull.

But, there are always exception. As long as you use common sense, you could try press behind the neck WITH PVC or WOODEN DOWELL to get the position grooved in.

As general rule, it’s easier to do overhead squat when your grip is wider. The narrower the grip, the more challenging. But like anything else, there’s tradeoff. With a wider snatch grip, your elbows are at their weakest point; with a normal OHP grip, your elbows are at their strongest. Always think balance and tradeoffs. Always feel the movement.

Your feet, make sure the center of gravity (CoG) is always midfoot. You shift to the balls of feet and the pressure goes to the knees. Bad. You shift to the heels and you will also experience imbalance.

I would do OH squats partial if I were you. Go down as low as you can without compromising positions, even if legs are above parallel, then feel where the tightness and inflexibility are and then work on those areas.

The other thing is the way you hold the bar overhead. More often than not, lifters relax the overhead position because ‘it’s only a bar’ or ‘ it’s only PVC.’ This is a very bad habit to get into. Make sure you hold the bar aggressively and keep engaged.


Hope this helps.