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Old 07-13-2009, 08:02 PM   #1
Ben Moskowitz
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Overhead Squats

Here is 8 reps with 95 lbs. WFS Not much weight, but it was my 5RM a few weeks ago, so things are on the up and up.

I notice the butt wink, which I'm stretching every day for, but other than that any comments would be appreciated.

Last edited by Ben Moskowitz; 07-13-2009 at 08:04 PM..
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Old 07-14-2009, 06:24 AM   #2
Lou Cabales
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Re: Overhead Squats

they look pretty good.

it's hard to tell from this angle. (mutiple camera angles will help).
cant judge grip or stance

how are you breathing? inhale pressurized chamber(active core)> squat

very slight wobble on weight. try to visualize weight moving up and down with in vertical plane. again hard to tell from this angle but try more shoulder lat. activation. think a little more shoulder to ear, and or more tension. keep all the stabilizers tensioned throughout lift.

also a' la rip, drive the hips up

with slow deliberate lifts like you are doing, you are getting virtually zero on the stretch reflex. which you'll want to take advantage of with heavier lifts. try dropping into hole more aggressively.

google third world squat, my favorite pc stetch, also get some GHD raises

overall really good lift. you're no where near your max.

i see BIG snatches in your future.
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Old 07-14-2009, 02:38 PM   #3
Peter Evans
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Re: Overhead Squats

Ben it looks good -

Agree with the butt wink - I've found stretching glutes, adductors, Hams, Hip flexors esp PNF or AIS a great way to reduce the wink.

Couldn't see your shoulders properly - I think they are active? It may just be the angle of the shot, but it almost looks like they are softening a little.

If thats the case, reach for the sky!

Overall a good looking OHS! and congrats on the increase reps with 95lbs :-)
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Old 07-14-2009, 03:18 PM   #4
Michael Pilhofer
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Re: Overhead Squats

To me your grip width looks a little narrow. Make sure you are shrugging the weight up as if it is a MILLION KILO's

At the bottom you are getting loose...wink or not.

I would slow down the decent and make sure, while staying in your heels, to push those hips as far forward as possible. You want to sit DOWN, not back as in a air/back squat. This will help to keep the torso as vertical as possible. The usual limitation I see in my gym is ankle flexibility. You can see from your vid, that you have room...as when you come up you slide forward a bit. That tells me that you are not fighting that "wink" as much as you think.

Practice with lighter weight where you stop at the bottom and do some SOTTS PRESSES behind the neck...that will kick your butt and firm up your bottom position.

Michael
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Old 07-17-2009, 07:26 PM   #5
Ben Moskowitz
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Re: Overhead Squats

My grip is a bit narrow due to a wrist injury. I'll try to slowly work my grip wider and wider, but I was pleasantly surprised that I could finally load weight on at this grip width.

Michael, that's a very good catch about the knees sliding forward. Do I want to cue myself to shove my knees forward (and out)? How else would I cue sitting straight down?

p.s. I'm awful at Sotts presses, that's a good suggestion.
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Old 07-17-2009, 07:53 PM   #6
Michael Pilhofer
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Re: Overhead Squats

Quote:
Originally Posted by Ben Moskowitz View Post
Michael, that's a very good catch about the knees sliding forward. Do I want to cue myself to shove my knees forward (and out)? How else would I cue sitting straight down?
It's not that you shove your knees forward...or think of it that way. The knees will travel where they travel based on where you place your hips. If you "Sit-In" more, sitting your hips down to your heels, your knees will have to travel more forward than for a LB Back Squat or Air Squat.

You will, however, always look to think "KNEES OUT!!!"

I would like to know what your ankle flexibility is like? How many inches can your knees travel in front of your toes. 2, 3, 4, 5 inches?? More??? This issue will severely impact your ability to get into the correct position. If your ankle flexibility is restricted a bit, like I see in many of my athletes, then you will be resigned to have to sit your butt further back, and thus your torso will not be able to be as vertical as you would like.

Hope this helps!

Michael
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Old 07-18-2009, 08:02 PM   #7
Ben Moskowitz
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Re: Overhead Squats

I've had an assessment done for flexibility issues and was told my ankle flexibility was "sufficient." Obviously I'm no Aimee Anaya, but for now I'm focusing on the groin, hip flexors, glutes, and hamstrings. Funny that those are exactly what Peter recommended. I do include soleus and calf stretches, but I don't attack them with the same consistency.
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Old 07-18-2009, 08:48 PM   #8
Thomas Green
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Re: Overhead Squats

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Originally Posted by Michael Pilhofer View Post

I would like to know what your ankle flexibility is like? How many inches can your knees travel in front of your toes. 2, 3, 4, 5 inches?? More???
5 inches!?! We're assuming all the weight is on the heels right? Is that even possible without olympic shoes?

I didn't even think 2 was possible without weighlifting shoes. My ankle flexibility must suck...
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Old 07-19-2009, 10:01 AM   #9
Brian Degenaro
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Re: Overhead Squats

Pull your shoulder blades together, you're just shruggin up into your ears which is creating a pretty unstable base to support any weight.
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Old 07-21-2009, 03:00 PM   #10
Jacob Israel Briskin
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Re: Overhead Squats

What I wanted to say has already been said, but...aren't those VS weightlifting shoes just lovely?
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