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Old 09-23-2015, 11:39 PM   #11
Dare Vodusek
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Re: OHS critique

Thanks for everybody's responses, I will work on it and post back in a while.

I already noticed my grip is too narrow for my mobility and after making it wider it feels a lot more comfortable and less leaning forward when going down.
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Old 09-24-2015, 05:23 AM   #12
Blair Robert Lowe
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Re: OHS critique

Sots press is technically pressing from the rack position while at the bottom of the front squat but it's often used for BTN Snatch grip press from the hole.

That's a good exercise.

I also like Pressing Sn balance. From BTN, press the bar up as you descend into the bottom of the Snatch/OHS then ascend up.

There is a growing trend in CF to use a narrow grip OHS instead of snatch grip. It's a good exercise and I think Froning was one of the first to really use it a lot in competition. It just saves some wear and tear on the shoulders but OTOH requires more shoulder mobility.

Obviously, Sn grip presses and push presses help as well besides Sn grip BTN pulldowns. I'm a big fan of these for mobility purposes. You can probably rig up something with bands if need be.
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Old 09-29-2015, 12:41 AM   #13
Dare Vodusek
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Re: OHS critique

Does this look any better than the previous one?

https://www.youtube.com/watch?v=LHtS...ature=youtu.be

Couple of points:

- I wear a belt this time, seems to help, but I still feel completely unstable in the upper position, bottom position feels most stable and mid position feels woobly aswel.
- I intentionaly start the video with me "jerking" the weight so you can see how hard I try to stabilize it overhead, seems like my mid-section is all over the place. How to improve this?
- I can overhead press 40% more weight and push press 50% more. Neither back or front squat are an issue to me - if it matters?

So as long as I can stabilize the weight I can OHS just fine, I dont think strength is an issue here as it feels pretty light, I just need to improve stabilizers, I think the ones in scapula area are the ones to blame?

Maybe I just start doing isometric holds in the upper/mid position, not just in the bottom?
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Old 09-29-2015, 12:58 AM   #14
Alex Burden
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Re: OHS critique

It would be good to see you from the front view because we can see how you set up the lift prior to getting it into the overhead position, we can see if your armpits are rotated forward, if your shoulders are active or if you have locked them in a stable position, how your elbows are facing, what your knees are doing and what your feet position is in relation to your hips and shoulders.

This makes a massive difference to your stability through the movement.
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Old 09-29-2015, 04:58 AM   #15
Dare Vodusek
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Re: OHS critique

Alex, are you reffering to the "show me your armpits and lock the elbows method" that is quite popular in CF?

I've watched video of Ilya Ilyin saying the opposite: https://youtu.be/PGdrq7FonYc?t=3m20s

Says the weight must be "muscled" not balanced on the joints as this could lead into injury.

And this:

http://www.jtsstrength.com/articles/...sons-russians/

Quote:
7. The Elbows

One of the things that has been taking some thinking about is the position of the elbows. Ilya said to turn the elbows back in the overhead position. This is different than what I have been taught and have thought in the past. After it was brought up again, Zygmunt said that it isn’t so much about the direction, but more about everything being turned on. I must also note that they did not teach to reach up with the shoulders in the overhead position, but the shoulders were again, turned on, but in a more neutral position. While Ilya’s elbows are turned slightly back, his shoulders are not opened up in a way that we see when someone’s chest is falling forward. He still has a VERY upright posture. This posture was talked about and praised extensively and I believe plays a huge role in the ability to turn the elbows back in the catch. I still think you cannot turn them back if the chest is falling forward, but while an upright posture is maintained it shows to be effective.

8. The Wrists

This goes hand in hand with the elbow position above. They teach a straight wrist, and not an extended wrist while the bar is overhead. The reason being that it puts excessive pressure on the wrist and elbow. I originally taught a straight wrist as well, but over time I started being more relaxed on this position. Looking at the overall picture, I think the extended wrist allows the bar to sit back a little, but is something that can be better managed with a more upright posture. Pretty sure world records have been set either way though.
But then again, these guys snatch, OHS, C&J ridiculous amount of weight, a weight CF will never do, so their methods might not be for us?

I will record OHS from front, whats the best POV? Directly ahead, slight angle, what height of a camera?

PS, links might not be 100% WFS
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Old 09-29-2015, 08:54 AM   #16
Alex Burden
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Re: OHS critique

Hi Dare

Front the front, make sure you use a suitable weight and not to heavy and then do the same thing again but add some weight that you can handle say 80% of your 1rm.

Normally our weak spots show up when under pressure.
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Old 09-29-2015, 11:21 PM   #17
Blair Robert Lowe
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Re: OHS critique

The best angle tends to from diagonal in the front.

You'd be more stable if you weren't such a stick.

The fact that you can OHP so much more means you need to do more Sn press and Sn PP work. I would favor SnPP as it's more weight and still involves an eccentric as you lower back down.

Work up to a single, back off and do some drop sets for volume. You can even go 3-2-1 to get some volume on the way up. Backoff sets being 3, 5, or up to 10 and use a % of the daily 1rm. 3 reps is 92% but you might want to use no more than 88% unless you really want some abuse. 5 reps is 87% but you could use 80-83% for sets across.. 10 reps is 75-80% but you might want to use no more than 75%. Higher reps like 10 tends to be much different than 2-5.

I would tend to listen to the Russians, Kazaks, and Chinese over K-Star and CFers repeating what they hear K-Star talk about.
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Old 09-30-2015, 06:11 AM   #18
Alex Burden
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Re: OHS critique

Quote:
Originally Posted by Dare Vodusek View Post
Alex, are you reffering to the "show me your armpits and lock the elbows method" that is quite popular in CF?

I've watched video of Ilya Ilyin saying the opposite: https://youtu.be/PGdrq7FonYc?t=3m20s

Says the weight must be "muscled" not balanced on the joints as this could lead into injury.

And this:

http://www.jtsstrength.com/articles/...sons-russians/



But then again, these guys snatch, OHS, C&J ridiculous amount of weight, a weight CF will never do, so their methods might not be for us?

I will record OHS from front, whats the best POV? Directly ahead, slight angle, what height of a camera?

PS, links might not be 100% WFS
I was not saying how it should look, just what we can look at to compare...
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Old 10-01-2015, 01:09 AM   #19
Blair Robert Lowe
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Re: OHS critique

Do not forget, in Ilya we trust.

Actually, you might want to look at more of a snatch specialist like Lu XiaoJun but the Chinese talk about the same thing. Supporting the snatch by turning everything on including the upper back (they are big on this when jerking).
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Old 10-01-2015, 03:19 AM   #20
Alex Burden
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Re: OHS critique

Even though I do not understand Russian, I have seen a few videos and by the gestures from Ilya you can see he is emphasizing the importance of the shoulder and traps and where you carry the weight.
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