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Exercises Movements, technique & proper execution

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Old 08-28-2009, 12:14 PM   #1
Brian Krygowski
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Overhead Squats

Tried doing the WOD today and I couldn't even get more than the bar barely.

I run into the problem when I squat my arms seem to move forward and I just can't keep them. I remember reading somewhere that this was due to maybe tight shoulders or something... any help.

Also, what is the remedy for whatever it is, so next time they come up I can do them.
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Old 08-28-2009, 12:18 PM   #2
Veronica Carpenter
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Re: Overhead Squats

without seeing a vid, I'd say widen your grip, ideally the bar should be 6-12 above your head. The wider you go the easier it will be to do the full movement. And address any flexibility issues as well.
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Old 08-28-2009, 12:36 PM   #3
Brian Krygowski
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Re: Overhead Squats

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Originally Posted by Veronica Carpenter View Post
without seeing a vid, I'd say widen your grip, ideally the bar should be 6-12 above your head. The wider you go the easier it will be to do the full movement. And address any flexibility issues as well.
ahh yeah, my grip is straight up, maybe a few inches wider...

I can easily see from your avatar probably how I should be doing it. Tomorrow when I hit the garage, my gym is there, I'll try a few of them to see the difference.
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Old 08-28-2009, 12:44 PM   #4
Lawrence "Bo" Boland III
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Re: Overhead Squats

Yeah, with a very narrow grip (like for a shoulder press) its a physical impossibility for most people to do a OHS without the bar going forward.
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Old 08-28-2009, 12:53 PM   #5
Joshua Refenes
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Re: Overhead Squats

I would add shoulder flexibility along with the proper grip (as mentioned above).

When I first started I really struggled a lot with Overhead Squats, along with doing consecutive kipping pull-ups as well. I discovered that not only was it familiarity with the form that held me back, but also shoulder flexibility.

Every day after our warmup, I'll grab a small section of rope and do shoulder dislocation streches. I keep working to try and get my grip on the rope closer and closer together. I've seen a bit of improvement in the strech, which has also led to a big improvement in my kipping pull-ups and overhead squat.
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Old 08-28-2009, 07:47 PM   #6
Eric R Cohen
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Re: Overhead Squats

Also, when doing OHS, keep your shoulders tight...ie try to "push your shoulders up to your ears".
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Old 08-28-2009, 08:01 PM   #7
Jason David
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Re: Overhead Squats

you may also have an 'immature' squat. If you can't keep your chest up in an air squat you won't be able to do an overhead squat.
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Old 08-28-2009, 09:33 PM   #8
Yahya Kohgadai
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Re: Overhead Squats

You may also need to work on your lumbar curve [arching of the lower back]. When you've got the lumbar curve, it goes hand in hand w/your chest puffing out and your arms pulling back.

If your lower back is rounding at all, it'll be pretty much impossible to have the bar in the right position.
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Old 09-01-2009, 05:45 PM   #9
Peter Williams
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Re: Overhead Squats

Quote:
Originally Posted by Brian Krygowski View Post
Tried doing the WOD today and I couldn't even get more than the bar barely.

I run into the problem when I squat my arms seem to move forward and I just can't keep them. I remember reading somewhere that this was due to maybe tight shoulders or something... any help.

Also, what is the remedy for whatever it is, so next time they come up I can do them.

The other tips are all good ones - try one other thing too once you've gotten the others - as you grip the bar (wide), try to press your hands and arms out to the side without letting go of the bar - i.e. just have an outward pressure with your hands.

That was the final piece for me, but the most important keys are the wide grip and active shoulders ("shoulders to ears"), as well as good basic squat form.
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Old 09-01-2009, 05:51 PM   #10
Carlos Cristan
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Re: Overhead Squats

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Originally Posted by Jason David View Post
you may also have an 'immature' squat. If you can't keep your chest up in an air squat you won't be able to do an overhead squat.
I agree. Any dificiency in your air squat will be magnified in more technical, difficult lifts. So if your having to cantilever forward to maintain balance during your basic air squat to keep your heels on the ground might cause this problem with your overhead squat.
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