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Old 08-30-2013, 06:55 AM   #1
Matt Rigney
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OHS Check

So I have a buddy who is trying to expand his lift repertoire and do some OHS work. He sent me a video (lives cross-country) of his OHS. I'm no coach, so thought I'd get some input from people here. (wfs).

Here are some things I have either told him in the past or suggested from the video.

1) Needs to work on shoulder mobility...been telling him this since we were in school together 5 years ago. Generally, his default shoulder position is really internally rotated, so getting good external rotation on this lift is tough for him, I think. Have given him some K-Starr videos/drills to do.

2) Squats by leading with knees

3) Hyperextension of thoracic spine

4) Weight (as far as I can tell from video) is forward on toes/doesn't sit back into squats (related to 2)

5) Torso is too upright (again, probably interrelation with a number of the other things).

I've tried giving him instructional videos, given him some cues (break at hips first, sit back on heels, etc).

What would you have him do? Again, I think root issue is probably mobility, but wanted to get other input from people more knowledgeable than me.
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Old 09-03-2013, 08:52 PM   #2
Blaise Davis
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Re: OHS Check

put some weight on then repost maybe atleast 70%1RM so we can see what it looks like with weight
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Old 09-03-2013, 09:03 PM   #3
Jeff Enge
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Re: OHS Check

He's not missing mobility, I don't think - he's missing positioning. Get his shoulders externally rotated and active and his upper back tight, and then have him keep the bar over his hips like he's trying to do there. And get him to squat with his heels on some plates.

EDIT - scratch that, not hips - heels.

Last edited by Jeff Enge : 09-03-2013 at 09:07 PM.
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Old 09-08-2013, 09:39 PM   #4
David Bayer
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Re: OHS Check

Ankle mobility is great, shoulders may be tight. The bar doesn't have to be directly above head, it should be above the base of your neck. I agree that you should put some weight on it and try a slightly different angle of camera.
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