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Exercises Movements, technique & proper execution

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Old 02-25-2008, 10:30 AM   #1
Aaron Moburg-Jones
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Wrist Position for OHS

Did some searching and couldn't quite find the answer. When in the overhead squat position, should the hands be tightly gripping the bar or laid back like they might be in a front squat? I find that if my grip is wide enough to provide me the mobility to go into the squat, it's hard for me to hold onto the bar because the bar isn't so much in my palm as resting in the crook of thumb and pointer finger.

This probably made very little sense, and I'm not exactly sure how to describe it. But if there is a stock description of what your grip should be like in the OHS, I would appreciate it.

Aaron
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Old 02-25-2008, 12:24 PM   #2
Carlos Cristan
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Re: Wrist Position for OHS

I think that's right that you said it sits more in the crook of your thumb and index finger. Additionally, I grip the bar as if your trying to stretch a resistance band overhead.....like your trying to pull the bar apart in the center. Other than that active shoulders and pinch the shoulder blades. Hope that makes sense.
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Old 02-25-2008, 04:47 PM   #3
Lincoln Brigham
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Re: Wrist Position for OHS

The palm of the hand should face the ceiling.

Rybakou image:
Best overhead squat in the world?
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Old 02-25-2008, 08:21 PM   #4
Derek Maffett
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Re: Wrist Position for OHS

Really? But wouldn't that position put a lot of strain on the wrists?

I don't use the "pull the bar apart" idea, either. I press the weight up actively throughout the lift so that that feeling is minimized or eliminated.

Critique?
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Old 02-25-2008, 09:39 PM   #5
Lincoln Brigham
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Re: Wrist Position for OHS

The palms-up position is bone on bone. Very comfortable, once you are used to it. Look at the picture of Rybakou - that's 412 pounds. When you look at pictures of top-level lifters in the overhead squat position, you'll see very few straight wrists.

http://farm3.static.flickr.com/2184/...9f95b8.jpg?v=0
http://farm2.static.flickr.com/1437/...8735be.jpg?v=0
http://farm2.static.flickr.com/1142/...5fe1a3.jpg?v=0

Last edited by Lincoln Brigham : 02-25-2008 at 09:41 PM.
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Old 02-25-2008, 09:40 PM   #6
Lincoln Brigham
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Re: Wrist Position for OHS

(duplicate post)
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Old 02-25-2008, 10:57 PM   #7
Derek Maffett
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Re: Wrist Position for OHS

What do you think about the "pull the bar apart" idea?
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Old 02-26-2008, 07:56 AM   #8
Aaron Moburg-Jones
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Re: Wrist Position for OHS

Good stuff. But when I try to have my palms face up, I have trouble gripping the bar with my whole hand. The further out my hands go toward the collars of the bar, the harder it is for me to keep my palms from pointing out to the sides. Does that make sense.

Think of if I have hands in a strict press grip pressed out at the top (but with no bar in my hands). Wrists are back, palms are facing the ceiling no problem. Now, as I widen my hands (move them away from eachother down toward my sides) my palms begin to rotate toward the walls on either side of me and my thumb begins to rotate toward the ceiling. When I get out to distance my hands are apart for an overhead squat my palms are at an angle and the bar is sitting in the crook of my thumb, but not really laying on the part of my palm under my pinky.

This might just be a wrist felxibility issue. But regardless, it's nice to know that palms are up. I can still practice proper fiorm, I just need to add weight slowly to deal with this.
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Old 02-26-2008, 08:27 AM   #9
Chuck Penzenik
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Re: Wrist Position for OHS

Quote:
Originally Posted by Lincoln Brigham View Post
The palms-up position is bone on bone. Very comfortable, once you are used to it. Look at the picture of Rybakou - that's 412 pounds. When you look at pictures of top-level lifters in the overhead squat position, you'll see very few straight wrists.

http://farm3.static.flickr.com/2184/...9f95b8.jpg?v=0
http://farm2.static.flickr.com/1437/...8735be.jpg?v=0
http://farm2.static.flickr.com/1142/...5fe1a3.jpg?v=0

thanx for those picks. i amazed at the flexibility of the hips, knees, and ankles of olympic lifters.
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Old 02-26-2008, 10:23 AM   #10
Peter Terry Haas
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Re: Wrist Position for OHS

great pics Lincoln
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