CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Thread Tools
Old 06-09-2008, 09:25 PM   #1
Mike Quirk
Member Mike Quirk is offline
Mike Quirk's Avatar
Join Date: Feb 2008
Location: Eugene  OR
Posts: 77
Overhead Squat

Why is this so hard? I can do back and front squats okay and feel good about my gains there, and can do all the overheads I want with a dowel, but as soon as I try it with a 45# bar, my back stiffens up and I can barely go down with cocking my knee out and the whole thing is pretty ugly.

Is it a simple issue of too much weight? 45 lbs just doesn't seem like all that much. My back is very stiff doing this, could it be a flexibility issue?
  Reply With Quote
Old 06-10-2008, 06:26 AM   #2
Dave Hancock
Member Dave Hancock is offline
Join Date: Mar 2008
Location: Yukon  OK
Posts: 337
Re: Overhead Squat

How wide is your grip? It should be a snatch width grip. Are you keeping the bar over your shoulders, or is it drifting forward? If its a shoulder flexibility issue, shoulder dislocates will help. When perfoming the lift, keep your arms straight and your shoulders to your ears.

If possible, video yourself doing the lift.
  Reply With Quote
Old 06-11-2008, 09:39 AM   #3
Jason M Struck
Member Jason M Struck is offline
Jason M Struck's Avatar
Join Date: Sep 2007
Location: richmond  va
Posts: 893
Re: Overhead Squat


your CNS will freeze up after your body tells it you can't balance because you can't get the bar back far enough (grip or shoulders) or hips low enough (hips/hams/IP/calfs/ankles).

does it feel like everything is fine until about half way down everything just freezes, and you can't go lower, even if you wanted to?
  Reply With Quote
Old 06-11-2008, 11:08 AM   #4
Dave Parmly
Member Dave Parmly is offline
Dave Parmly's Avatar
Join Date: Apr 2008
Location: Knoxville  TN
Posts: 166
Re: Overhead Squat

He sounds JUST like me! I asked on this last month and the advice y'all gave me was great. Shoulder dislocates, OHS with a dowel during warm-up and keep working on shoulder strength. I can do 2 with a 45# bar now. Woot! (Isn't it funny me saying "woot" for such a weenie accomplishment? Oh well...attack your weakness I always say.)
  Reply With Quote
Old 06-11-2008, 01:05 PM   #5
Wade Smith
Member Wade Smith is offline
Wade Smith's Avatar
Join Date: Sep 2007
Location: Savannah  GA
Posts: 1,269
Re: Overhead Squat

Keep working on shoulder flexibility. It'll come. When it comes, it comes fast since strength isn't the issue. Once you've got the flexibility and balance, you will progress quickly.

One warmup exercise I do along with the CFWU including band dislocates is that I get on the gravitron and simply swing back and forth 15-20 times or so both with pronated then supinated grips. I usually select an offset weight of 70 in order to keep it a flexibility exercise rather than strength (ie; kipping pullup) exercise.

Good luck.
  Reply With Quote
Old 06-11-2008, 05:37 PM   #6
Chris Butner
Departed Chris Butner is offline
Join Date: Jan 1970
Posts: 115
Re: Overhead Squat

In the early stages of this type of OH work was difficult for me. My shoulders were fairly weak, and my shoulder flexibility not so good. So if your shoulders are not that strong work on making them stronger. Do some shoulder flexibility each time you head to your gym space to work out. When you do put the bar OH for a squat, or whatever. Like they said above. Grip should be just like snatch grip. The bar should actually fall behind your shoulders. It will render behind shoulders, but in front of butt. Once I got stronger shoulders, and better flexibility. I was able to do it. It feels real good once you get to that point. That type of OH work feels very empowering. I'm at about 85 lbs now myself. Which may not seem like much weight, but six months ago I could barely do it with light weights. You'll get it just keep up the practice. Once you have it you will progress quickly.
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
overhead squat! Benjamin Evans Workout of the Day 25 05-20-2008 08:19 PM
65 lb. overhead squat Tirzah Harper Testimonials 1 01-05-2008 01:43 PM
Overhead squat Ramiro Ramirez Exercises 2 08-17-2006 08:20 AM
Body weight overhead squat and over 200# front squat Andrew G. Greenberg Testimonials 12 07-25-2006 09:41 AM
Squat Snatch, Overhead Squat, and Overhead Lunge Dan John Exercises 2 09-02-2004 02:23 PM

All times are GMT -7. The time now is 05:28 PM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.