I never used Olympic moves much...except for Rep Cleans once in awhile.

But I've been doing o/h squats now for a little awhile. In another thread I said I'd rather do squats like the back-squat where you can get heavier poundages up. Which I do.

But I use the o/h squat as an overall conditioner at lighter weight.

After watching Dan John's 'From The Ground Up ' video I realized I was making a few mistakes.

I'd done it all ass-backwards so-to-speak. I actually started from scratch using a 50lb. weighted barbell.

It wasn't working. I couldn't get down 12''.

Then I discovered my form was all wrong after watching the video.

I'd also tried using 25lb. dumbells in each hand. That was even worse.


Here's where I went wrong..and how I fixed it.

1. Foot width....I needed to go a bit wider than a regular squat. And I needed the toes to point about 45 degrees out.

2. Forget about big weights to start with. Form is everything on this lift. Use a broomstick etc and bodyweight first.

You absolutely HAVE to have the shoulders back in line with your ears.

If not it will be a very difficult, if not impossible, lift indeed.

Take a wide grip on the broomstick and lock your elbows.

Keep all the weight on your HEELS.

Keep your arms locked,wide,and BACK overhead.

The farther you tilt forward the worse the lift will be.

Some sights recommend first being able to do 15 bodyweight/stick o/h lifts before you progress to weights. And when you do...start light.
Use an empty bar to start with and then progress gradually.

Watch some form videos and learn how to correctly dump the bar if things go wrong.

One site said it's not 'IF' you'll dump the bar.....it's 'When'.

Some sites say 15 bodyweight/stick o/h squats is a killer.

I nailed 15 in good form last night with no problem.

Once I had the form dialed in it was an epiphany.

FORM IS CRUCIAL.

This lift hits the core/posterior chain in a way that is different from many other moves.

While I didn't notice any overt ab involvement, I definitely could feel some core muscles being woken up. I have a solid ab/core program already, but this lift sort of slaps you back into humility.

A very, very good lift for overall simultaneous muscle involvement.

One that I think would correct a lot of posture problems because the form of the lift demands it.

The good news is, you don't have to do this lift explosively if you don't desire to. It can be done off a tall rack or similar.

But if you're working off concrete or hardwood floors, be sure to get some bumper plates for your barbell and/or some good cushioning rubber matting for when you eventually have to let a lift go for some reason.

I thoroughly recommend this lift.

But as I found out....it's all in the form for this baby....:):tucool:

Because of the wider stance...you might find that your hitting glute/ham and adductor/abductor muscles that previously weren't involved as much. This is another reason to start 'LIGHT'. Get those muscles conditioned and used to the lift.

And O/H means what?:confused:

And O/H means what?:confused:

Overhead squat.

And I agree with Hevy....Dan John's form coaching is really good. I've never done OH squats though....

I am just starting to OHS, & I must say they scare the crap out of me! But they are a workout unlike any other movement I have ever done. Great exercise, but as a beginer OHS'er I find it to be VERY HARD to do, but as I get better at them I feel like they are one of the most intense total body movements out there. www.danjohn.org (http://www.danjohn.org) is a great site. I watched the video and I am currently reading his book. Tons of great pointers.

Also if you are lucky enough to live close to a Crossfit affiliated gym, check them out and sign up for some coaching sessions. I did and it totally helped out on my squats, shoulder press, & deadlifts. I didn't even realize how many things I was doing wrong on these lifts. The 6 training sessions I paid for cost me $150, and 6 hours of nearly one on one personal training for $150 was well worth it.

Your tips sound right on, Hevy. It looks like you got things sorted out. :nod:

BTW, according to CrossFit (or maybe it was just crazy man Dan John), 15 reps with bodyweight on the bar is a good standard to work towards. 15 reps with just a broomstick or empty bar is okay for trying to learn the mechanics, but, IMO, the only way to get things to really click is to spend time under more challenging resistance. As long as flexibility isn't the problem, for anyone who is remotely fit, there really shouldn't be any challenge to do fifteen with an empty bar, which I think you noticed. :tu:

If you're looking for a good standard, I think about 1.5x bodyweight on the bar for a single is a good place to be. And, IMHO, there's no need to take any set longer than a triple on this lift.

I just hit a double at 90 kg the other night and am looking to get into the triple digits soon. Good luck with your training. :tucool:

I just started doing them and they are a great exercise however I am strugling a bit with shoulder flexibility as the bar goes forward as I squat.

Can someone post a link to the video as I would love to watch it.

Thanks

I want bumper plates so bad. :mad:

I can just see myself shattering my plates trying cleans, OHS, and things of that nature... But man those bumper plates are EXPENSIVE.

I want bumper plates so bad. :mad:

I can just see myself shattering my plates trying cleans, OHS, and things of that nature... But man those bumper plates are EXPENSIVE.

Until you get into really heavy weights, you probably won't have that much trouble controlling a failure on the way down. I've lost control of OHS a couple of times and never had a problem where the weights actually hit the ground.

I did go over backwards once on a power clean, though :D No harm there, either.

I did go over backwards once on a power clean, though :D No harm there, either.

I'm trying to picture this but can't unless you knocked your head and neck off:lol:

15 reps with bodyweight on the bar is a good standard to work towards.

Oof. I think I only know one guy who has done that. At my new gym, the trainers are in damn good shape too, but I only suspect one of them (Jose) of having that up his sleeve.

I want bumper plates so bad. :mad:

I can just see myself shattering my plates trying cleans, OHS, and things of that nature... But man those bumper plates are EXPENSIVE.

Well you can get just a few pairs from somewhere like Wichita Falls Weightlifting and it's only a little expensive.

I also found that a good bar helps a lot with Olympic lifts. The thinner cross section makes grip a lot easier.

I'm trying to picture this but can't unless you knocked your head and neck off:lol:


It was light weight and I really just sat on my butt and the bar ended up in my lap.

I think it was part of a complex and I was pretty fatigued and just lost concentration.

I just started doing them and they are a great exercise however I am strugling a bit with shoulder flexibility as the bar goes forward as I squat.

Can someone post a link to the video as I would love to watch it.

Thanks

Overhead squats from 2:21 http://www.youtube.com/watch?v=60RPh2ueEds

...Just Kiddin.

So I have been having some problems when OHS lately. My right shoulder, (the one I have been having impingement problems with for the last year or so) rotates foward as I decend in the OHS. I ensure I engage my shoulders durring the lift, but it always rotates forward. Could this just be a flexibility issue, or something else. I doest hurt while lifting; but as it rotates I can feel the shoulder almost want to give out. The last thing I want is my shoulder to give and my arm to end up like that weightlifter from Hungary. SICK!!

Some sites say 15 bodyweight/stick o/h squats is a killer.

Just to clarify this means 15 overhead squats with a bar loaded to bodyweight. In other words, if you weigh 200#, then 15 overhead squats with 200# bar.

And yeah, if you can do that, you're doing well.

...Just Kiddin.

So I have been having some problems when OHS lately. My right shoulder, (the one I have been having impingement problems with for the last year or so) rotates foward as I decend in the OHS. I ensure I engage my shoulders durring the lift, but it always rotates forward. Could this just be a flexibility issue, or something else. I doest hurt while lifting; but as it rotates I can feel the shoulder almost want to give out. The last thing I want is my shoulder to give and my arm to end up like that weightlifter from Hungary. SICK!!


I'd suspect it is probably flexibility. Work on that, and you'll see improvement I bet.

Have you tried the over/under test, where the right arm is up parallel to the headwith the hand down the spine and the left arm comes up from behind the back, and you try to touch or grasp the hands mid back (and the reverse)?

You should be able to touch both ways. If you can't, you probably have some flexibility issues. Once I worked up

As to the pic, I don't think a shoulder would likely cause that elbow problem as much as the elbow just hyperextending due to an inproper arm rotation or something. I've got a bad elbow that likes to hyperextend, so I have to stay very conservative on my OHS. :(