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Thread: overhead squat!

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    This too shall pass dazlittle's Avatar
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    overhead squat!

    I've been squatting twice a week for a long while, Mrs Little wanted to change things up so we thought we would try some overhead squats to help with Mobility, stability and flexibility.

    One thing I will say is that they are very humbling!!

    Here's my first attempt, they are not very pretty, they are not heavy, but for anyone that does them please offer your critique and tips/tricks.

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    Registered User Cantplankwell's Avatar
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    I do them somewhat routinely....no expert either..its a work in progress.

    It looks like you are getting your head through,and you are locked out overhead, hitting parallel or slightly below, trunk is stable, and you have good velocity out of the hole. So I would say very good. How much weight was that?
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    This too shall pass dazlittle's Avatar
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    Originally Posted by Cantplankwell View Post
    I do them somewhat routinely....no expert either..its a work in progress.

    It looks like you are getting your head through,and you are locked out overhead, hitting parallel or slightly below, trunk is stable, and you have good velocity out of the hole. So I would say very good. How much weight was that?
    30KG for that vid, worked up to 40KG (90Lbs).

    Feeling it in my shoulders today!! going to keep them in my routine and see how I progress.
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    Weak and foolish OldFartTom's Avatar
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    Wow good work
    I had to train overhead lunges (stepping back) for a while first. To jump from not doing any, straight to doing a set of overhead is very good
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    Clearly Irrational blue9steel's Avatar
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    I am no expert, but your torso and lockout looked good. I suggest a lower depth might be a good goal.

    I've been working on them for a bit since my mobility and flexibility are horrible. Initially I couldn't even do the bar! They may not be the best quad builders, but they sure do a good job of tying everything together, if you have any weak points you'll know.
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    The cue that always helps me is to feel like you can let your shoulders settle into the position where the bar can't be pushed forward or backwards. It takes a little experimenting with a dowel or unloaded bar but once you find it, think about bending the bar in half and that will engage everything.
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    temporary illusion supramax's Avatar
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    Originally Posted by dazlittle View Post
    I've been squatting twice a week for a long while, Mrs Little wanted to change things up so we thought we would try some overhead squats to help with Mobility, stability and flexibility.

    One thing I will say is that they are very humbling!!

    Here's my first attempt, they are not very pretty, they are not heavy, but for anyone that does them please offer your critique and tips/tricks.

    Not too shoddy, at all. Pretty ****ing good, in fact! Like Dan John once said: "I had been lifting for eighteen years when I “discovered” the Overhead Squat. It took a few more years to get it right in my training and coaching. The results have been phenomenal. Just when I thought I knew it all in lifting, the Overhead Squat came into my life."
    It is no measure of health to be well adjusted to a profoundly sick society.

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    Very nice!
    The overhead squat is difficult for most and as you mentioned humbling.
    You need to be very mobile and have good flexibility.
    Not a bodybuilding movement but a very athletic movement using basically the whole body while doing them.
    My hats off to you great job!
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    You guys are bad asses with that exercise! Never tried it and think it will be a while before I do lol.
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    Originally Posted by tblodg15 View Post
    You guys are bad asses with that exercise! Never tried it and think it will be a while before I do lol.
    Just give it a try at home right now with a broomstick/mop etc, imagine it's got more weight than a stick so if your arms aren't completely vertical it'll try to fall forwards/back. Such a hard exercise! (well for me anyway).
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    Originally Posted by tblodg15 View Post
    You guys are bad asses with that exercise! Never tried it and think it will be a while before I do lol.
    Indeed. Pretty sure I'd injure myself trying this one.
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    This too shall pass dazlittle's Avatar
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    Originally Posted by blue9steel View Post
    I am no expert, but your torso and lockout looked good. I suggest a lower depth might be a good goal.

    I've been working on them for a bit since my mobility and flexibility are horrible. Initially I couldn't even do the bar! They may not be the best quad builders, but they sure do a good job of tying everything together, if you have any weak points you'll know.
    I agree with the depth, funny as when I was doing them I thought I was going well below parallel!
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    This too shall pass dazlittle's Avatar
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    Originally Posted by Vandeman17 View Post
    The cue that always helps me is to feel like you can let your shoulders settle into the position where the bar can't be pushed forward or backwards. It takes a little experimenting with a dowel or unloaded bar but once you find it, think about bending the bar in half and that will engage everything.
    Good advice, cheers.
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    Mate,

    You're off to a GREAT start. Well done!

    Are you looking in the mirror? Stay away from mirrors. They are commie bastards.

    When you look at yourself in the mirror, the brain will sense two-dimensional thingies. The mirror will also send feedbacks to your brain, and the brain may overthink or do goofy stuff.

    Lifting is multi-dimensional thingies. Feeling the movement in 3-D is far more important than seeing yourself do the lift in 2-D, any lift.

    Focus on the Center of Gravity (CoG) at midfoot. The rest of the body will automatically adjust.
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    I agree with NorwichGrad on making sure you're facing away from the mirror. Those looked really good. However, one thing you could do to build more confidence and stability is to pause in the hole. Sit down there for a 5 sec count and just try and stay tight. This will help with strengthening the shoulder and allowing yourself to get a bit deeper in the hole.
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    Love me some OHS's! Form looks fine to me, just keep after it!

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    This too shall pass dazlittle's Avatar
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    Originally Posted by olyw8lifter View Post
    I agree with NorwichGrad on making sure you're facing away from the mirror. Those looked really good. However, one thing you could do to build more confidence and stability is to pause in the hole. Sit down there for a 5 sec count and just try and stay tight. This will help with strengthening the shoulder and allowing yourself to get a bit deeper in the hole.
    Doing them again tonight, so will try that. thanks.

    Originally Posted by Bando View Post
    Love me some OHS's! Form looks fine to me, just keep after it!

    Nice, 135Lbs is my first goal will see how it goes tonight!
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