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Exercises Movements, technique & proper execution

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Old 08-06-2008, 05:44 AM   #1
Nicholas Brosko
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Problems w/ overhead squats, help!

when i try to do overhead squats the bar always comes too far forward and I can't hold the BB once it gets to a certain point in front of me. i try pinching my shoulder blades together but then i can't get all the way down into a squat position (below 90 deg) i can only get about a 1/4 squat. i'm fairly strong as i can deadlift 3x my body weight and bench press 2x my body weight, but i have trouble with doing a 45lb BB overhead squat. any tips on how i can improve this exercise will be appreciated!
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Old 08-06-2008, 06:18 AM   #2
Brian Bedell
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Re: Problems w/ overhead squats, help!

Search function, shoulder stretching/dislocates, that order.

And to make you feel better, seems everyone has trouble with the OHS
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Old 08-06-2008, 07:06 AM   #3
Jason M Struck
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Re: Problems w/ overhead squats, help!


your issue (diagnosis without observation forthcoming) is flexibility.
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Old 08-06-2008, 07:37 AM   #4
Gavin Harrison
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Re: Problems w/ overhead squats, help!

Originally Posted by Brian Bedell View Post
seems everyone has trouble with the OHS
I don't. But I also don't have any restrictive flexibility issues, as many people do. I'm not a ball of putty, but nothing restrictive to life/weight training.
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Old 08-06-2008, 07:18 PM   #5
Kevin Mack
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Re: Problems w/ overhead squats, help!

I noticed flexibility issues when I first started them too. Turns out that I get better at them as the workout progresses. The shoulders get warmed up and loosen and you find the previously difficult weight gets a little easier. I never thought about shoulder flexibility until I started doing OHS.
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Old 08-10-2008, 11:12 AM   #6
Craig Lomita
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Re: Problems w/ overhead squats, help!

(sorry if this double posted, my internet is spotty)

Keep in mind I am NOT a trainer, just sharing a similar experience. When I started doing OHS, I had the same problem. So instead of doing them on my "squat" day, I worked them into my circuit training using nothing but the bar, so I was doing a very high number of reps per week. Then, as the form and flexibility came, i started to slowly up the weight. I found that this helped my flexibility quite a bit.

Good luck!
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Old 08-12-2008, 06:44 AM   #7
Wayne Kendrick
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Re: Problems w/ overhead squats, help!

Flexibility is an issue. Shoulder dislocates help with it. Make your grip as wide as possible that allows you to perform the dislocate without bending either arm. Practice that as part of WU/CD and keep moving your hands closer together as your increased flexibility allows.
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