hey guys I have a question i have been in a gym almost everyday since i have been about 12 years old. I'm now getting ready to go play college football my school just sent me a workout program that has overhead squatting in it which i have never done before and am trying to teach myself. It seem like i cant even do it with the bar without leaning forward and coming up on my toes. I don't think its my core strength but just in case it is i have been hitting the core pretty hard. I was wondering if you guys had any advice?
|
|
Results 1 to 7 of 7
Thread: Overhead squat
-
03-15-2013, 05:28 AM #1Registered User
- Join Date: Jun 2011
- Location: New Brighton, Pennsylvania, United States
- Age: 29
- Posts: 3
- Rep Power: 0
Overhead squat
-
03-15-2013, 05:33 AM #2Registered User
- Join Date: Jul 2011
- Location: Omaha, Nebraska, United States
- Age: 42
- Posts: 1,384
- Rep Power: 504
Most likely shoulder flexability issues.
this would be a good exercise to help with that:
Link doesnt work...
google Doggcrapp HOW TO CURE SHOULDER PROBLEMS
-
03-15-2013, 05:35 AM #3Registered Abuser
- Join Date: Nov 2008
- Location: NS, Canada
- Posts: 2,979
- Rep Power: 2862
It's a tough lift, but not in the same way regular back or front squats are. The difficulty is in supporting the weight overhead.
I find it hard also, but for me it's due to shoulder flexibility. If you watch people do it on YouTube, their arms go pretty far back, but the wider grip helps as well. Don't expect to use a weight anywhere near what you can back squat
-
03-15-2013, 03:15 PM #4Registered User
- Join Date: Mar 2011
- Location: Henderson, Texas, United States
- Age: 35
- Posts: 30
- Rep Power: 0
wide grip, press your arm pits forward, and lock your shoulder blades in. It really helps to start with a wooden bar with alot of reps until you feel comfortable. To me the most important thing is to keep the bar up and down in a straight line... It helps to keep your rythem and balance.
-
-
03-15-2013, 03:20 PM #5'Tis but a scratch
- Join Date: Sep 2011
- Location: Tualatin, Oregon, United States
- Age: 46
- Posts: 1,698
- Rep Power: 679
Hold the bar like you would in a snatch overhead which makes it more stable. Generally the issue with these is hip/trunk/shoulder mobility, basically you need fairly good mobility to even have a prayer of pulling off a good deep OH squat. Check out www.mobilitywod.com and do a search for various tops, they have a youtube channel too with all kinds of good stuff.
"When you fall into a pit, you either die or get out."
-
03-15-2013, 05:12 PM #6
Use a weight light enough to allow you to stay properly upright. then start bumping the weight up gradually, while maintaining that same form.
Remember that the weight will always lean toward the center of mass. That's the middle of your whole foot. Adjust your torso position to stay upright while keeping the bar in the COM.
-
03-16-2013, 11:06 AM #7Registered User
- Join Date: Jan 2013
- Location: Amarillo, Texas, United States
- Age: 62
- Posts: 103
- Rep Power: 278
good reading, I plan on starting overhead squats soon
Similar Threads
-
The overhead squat routine....bad/good?
By moomoopro in forum Workout ProgramsReplies: 22Last Post: 02-09-2014, 01:19 AM -
Overhead squat assistance exercises?
By UtahRocks in forum ExercisesReplies: 6Last Post: 09-21-2007, 01:40 AM -
The overhead squat
By BigPresser in forum ExercisesReplies: 38Last Post: 07-14-2007, 08:18 AM
Bookmarks