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Exercises Movements, technique & proper execution

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Old 04-11-2008, 12:26 PM   #1
Jessica Olivarez
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Overhead squats

I was at the gym tonight, practicing form for my OHS. I am working on strengthing my core so I keep the weight light and concentrate on doing it the right way. I was finding it hard to keep balance at the bottom and when I stopped for a minute to rest a guy came over to me and told me that I should put little 10# weights under my heels when I am squatting like that so I can balance better. I tried it and it did make it a little easier, but I have watched almost every video and I never see anyone with weights under their feet. Should I just work on my strength and flexibility to be able to do a proper OHS or is there something I am missing? I would appreciate any input! Thanks in advance!

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Old 04-11-2008, 12:47 PM   #2
Alexander Kornishev
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Re: Overhead squats

I have been working a lot on OH squat lately myself (managed to do 15 squats with 155 lb today. the goal is 15 with BW as per Dan John, 175 for me) Plates underneath your heels helped you because you lack flexibility in your hip flexor and probably in shoulders but you should not use them as the only way to fix this problem is doing deep squats with your feet on the floor. There is a very good article "The Overhead Squat" by Coach in CF Journal Issue 36.
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Old 04-11-2008, 01:09 PM   #3
Jeremy Stecker
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Re: Overhead squats

You never see anyone with 10 pound weights under their heels because they have weight lifting shoes that do the same thing.
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Old 04-11-2008, 01:12 PM   #4
Alexander Kornishev
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Re: Overhead squats

I do OH squat or any kind of squat barefoot and no balance problem at all...
sitting in squat before every workout like in SS helps a lot with hips flexibility.
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Old 04-11-2008, 01:17 PM   #5
Steven Low
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Re: Overhead squats

Actually, it helps because of lack of flexibility in the hamstrings and/or strength in the hip flexors.

Get in a deep squat (no weight) and move around stretching everything out. As you get more comfortable you will be more stable. Work them often, obviously, to get better at them.

P.S. Don't use the plates.
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Old 04-12-2008, 09:03 AM   #6
Jason M Struck
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Re: Overhead squats

dowel OHS are great thing to grease the groove on.

just hit 5 or so every now and again. A few weeks later you will have more mobility and stability, I assure you!
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Old 04-12-2008, 10:15 AM   #7
John Edmondson
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Re: Overhead squats

Don't forget that the OHS is an accessory exercise for the snatch and you surely wouldn't try snatching with plates under your heels.
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Old 04-12-2008, 12:14 PM   #8
Justin Lascek
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Re: Overhead squats

All of these folks have it right. It's just a quick fix to the underlying problem. 10# plates will biomechanically change the movement and have a different effect on the musculature involved in the movement.

Lifting shoes may have some kind of effect, but definitely not that equal of 10# plates.
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Old 04-12-2008, 12:20 PM   #9
Jessica Olivarez
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Re: Overhead squats

Thank you all for taking the time to answer my question. I pretty mush figured that the plates were a bad idea but it never hurts to ask. I will try the stretching you suggested and just concentrate on proper form before i start to add any real weight. This is the first time I posted a question so I appreciate the response!
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Old 04-12-2008, 12:22 PM   #10
Jessica Olivarez
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Re: Overhead squats

Quote:
Originally Posted by Alexander Kornishev View Post
I have been working a lot on OH squat lately myself (managed to do 15 squats with 155 lb today. the goal is 15 with BW as per Dan John, 175 for me) Plates underneath your heels helped you because you lack flexibility in your hip flexor and probably in shoulders but you should not use them as the only way to fix this problem is doing deep squats with your feet on the floor. There is a very good article "The Overhead Squat" by Coach in CF Journal Issue 36.
Congratulations on your OHS progress! I checked out that article and it was awesome! Of course I know better than to expect anything less from Coach! Keep up the good work!
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