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Old 01-13-2009, 08:46 PM   #1
Jackson Mayer
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Ohs

So, correct me if i am wrong, but is this not so much of a legs workout as it is a core and shoulders workout? The core to steady the weight and the shoulders to keep it suspended? I guess im just wondering:
A) What are the main muscles worked
and B) Will I have to do significantly less weight then my normal squat (which i think is probably a yes.)
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Old 01-13-2009, 09:20 PM   #2
Lei Fei
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Re: Ohs

Correct. You have to be able to squat correctly before even attempting the overhead squat. OHS squat taxes the core and will emphasizes using your entire body as one giant stabilizer. A great exercise to expose weaknesses. Along with the deadlift, it's a gateway to the snatch.

A good goal is BW.
A better goal is BW @ 15 reps.
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Old 01-14-2009, 06:43 AM   #3
Jackson Mayer
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Re: Ohs

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Originally Posted by Lei Fei View Post
Correct. You have to be able to squat correctly before even attempting the overhead squat. OHS squat taxes the core and will emphasizes using your entire body as one giant stabilizer. A great exercise to expose weaknesses. Along with the deadlift, it's a gateway to the snatch.

A good goal is BW.
A better goal is BW @ 15 reps.
Alright, i get what your saying about which muscles and stuff, but are you saying that (since i weigh 180) i am trying to squat 180 pounds? Which would be the bar plus however much weight is needed to get to 180?
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Old 01-14-2009, 06:47 AM   #4
Jason Scheffler
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Re: Ohs

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Originally Posted by Jackson Mayer View Post
Alright, i get what your saying about which muscles and stuff, but are you saying that (since i weigh 180) i am trying to squat 180 pounds? Which would be the bar plus however much weight is needed to get to 180?
The weight of the bar is always included in the total. And no, if you've never done OHS before don't jump right in and try BW ones. Scale and work your way up. I'd suggest starting with an empty bar and do small increases.
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Old 01-14-2009, 06:58 AM   #5
Ian Haya
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Re: Ohs

It also requires/develops good shoulder/hip/ankle flexibility. Someone with the requisite flexibility and rock solid core can put up numbers much closer to their back squat, but if you have poor stability and flexibility, you might find yourself unable to keep the bar steady at a ridiculously small fraction of your back squat.
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Old 01-14-2009, 07:09 AM   #6
Jackson Mayer
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Re: Ohs

great... i have a ridiculously weak shoulder from soccer and baseball. I have a tear in my rotator cuff. I'm thinking this isnt a very good workout for me to do. Maybe i'll go with the navy seals one for today. Thanks for your guys' help.
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Old 01-14-2009, 07:19 AM   #7
Ian Haya
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Re: Ohs

How recently did you tear your rotator cuff? If it is a recent injury, I can understand. I'm no expert though, but if it isn't a recent injury, and you have weak shoulders, then I don't know why you would shy away from an exercise the makes them stronger. If it's a weakness, you should probably be doing it more often.
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Old 01-14-2009, 07:23 AM   #8
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Re: Ohs

No! Do the workout! Don't not do it b/c it is your weakness.

If you have never done OHS before, the oly bar will be hard for you. Start with a broomstick or pvc pipe and at the very least work the movement. Move up to a 20lbish weight bar and then the oly if your shoulder is okay. If nothing else, you will have done some much needed (apparently) skill work. Do not go heavy if your form is off or shoulder hurts. Also great time to practice "active shoulders." If you do not get a sufficient workout from this skill work, then do the navyseal or just be happy with the easy workout today b/c most of us can use the rest.
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Old 01-14-2009, 08:57 AM   #9
Jackson Mayer
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Re: Ohs

Wow, you guys are really great for motivation. And i screwed it up last year in soccer, then reinjured it in baseball and soccer. Your probably right though, i should atleast be getting in the movement. I've been doing the "crossfit warmup" which has you doing overhead squats with a broomstick, so i guess i can do them. It's just a matter of how much weight i can use. I'll do the sets, see how it feels, and then if i feel that my injury (not my lack of motivation) kept me from getting a good workout, i will do the navy seals stuff. Thanks guys!

P.S. What's oly? I'm new. ha
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Old 01-14-2009, 09:03 AM   #10
Jason Scheffler
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Re: Ohs

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P.S. What's oly? I'm new. ha
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