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Old 06-07-2013, 10:02 AM   #1
Mike Pratt
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Major problems with OHS

I suck at OHS and I'm pretty good at all other lifts except the snatch.

I dont feel like I have weak shoulders, but I have a hard time finding a stable position in OHS for much more than the bar.

Here is a video of me with just the bar. ( dont judge me for my box's poor music taste)

Any idea why my shoulders hurt like crazy afterward?

http://tinypic.com/player.php?v=14jnk2q&s=5 (WFS)
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Old 06-07-2013, 10:22 AM   #2
Jonny Slick
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Re: Major problems with OHS

Your shoulders seem a little "lazy" at the bottom. Try shrugging your traps up and pressing the bar as far as you can to the ceiling. That'll stabilize your shoulders better. Also cue your armpits forward like Coach B always says. This'll stop you from internally rotating. Maybe you can post a video from the front? It'd help to see what your foot, knee, and hip position look like.
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Old 06-07-2013, 10:47 AM   #3
Mike Pratt
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Re: Major problems with OHS

Thanks for the tips. I think you are right about the pushing the bar to the sky. I have been more pulling the bar apart than pushing it up.
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Old 06-07-2013, 12:20 PM   #4
Eric G Taylor
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Re: Major problems with OHS

Mobility
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Old 06-07-2013, 02:42 PM   #5
Jeff Enge
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Re: Major problems with OHS

Looks like an issue with your upper back. Watch what your head does on the video, especially that second rep. That little jerk down is caused by your upper back rounding over a little at the bottom. The way you are compensating is by torquing your shoulders back even further.

So, while your shoulder mobility does need a little work if that rotation is causing major pain, if you correct the thoracic issue (either by focusing on tightening the back or correcting mobility issues, I can't tell from the video) the shoulder mobility should cease to be a problem.
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Old 06-07-2013, 04:28 PM   #6
Mike Pratt
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Re: Major problems with OHS

Thanks so much Jeff! I suspected some mobility issues but couldn't pinpoint it.
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Old 06-07-2013, 11:11 PM   #7
Blair Robert Lowe
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Re: Major problems with OHS

Quote:
I think you are right about the pushing the bar to the sky.
No.

[QUOTEThis can be achieved by completely retracting the shoulder blades and allowing them to upwardly rotate enough to open space for the humerus. I find the easiest way to accomplish this position is to imagine pinching the top inside edges of the shoulder blades together. This is not a shrug, although the upper traps will contract and bunch up. ][/quote]

http://www.catalystathletics.com/art...?articleID=119 wfs

A great exercise to do is just pressing snatch balances and hanging out at the bottom. Bounce a little if you want and just let things get loose and accustomed.
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