I want to learn how to do good Overhead squats.The first problem im having is not being able to keep my arms back over my heels.I dont have the flexibilty.Second and this is probably directly related to bar position but im finding it difficult to sit back into the squat.
I have used google but 90% of the info I have found is from crossfit sites and says nothing about how to get the bar back over my heels.
Thanks for any info.
stretch stretch stretch. And practice doing bodyweight overhead squats with a broom stick. If you can get a video up It would help.
Yeah, put up a video so that the folks here can point out your problems.
Sitting back is the problem - you should sit DOWN.
Yeah this ain’t powerlifting, don’t sit back, go directly down. At least that is what’s worked for me.
agreed - down is the key and wayyy more stretching and foam rolling for chest and shoulders. Use a band/broomstick to start of with and experiment with grip width on the bar as a wider grip might me needed if you are very tight in the shoulders.
Do 3-4 sets… overtime, as you gain some flexibility, try to bring your hands closer and closer.
Put both forearms on the bar and let yourself hang down. The closer your arms are, the more difficult the stretch is. Hold the stretched position for 5 seconds, relax then have a partner gently push you down lower and hold the position for 5 seconds, relax and have the partner push you down a bit more, hold there for 5 seconds.
Also 3-4 sets
Get into the rack, lift the bar overhead against the safety pins and support post, lock your elbows. Hold that position for 5 seconds while your partner pushes on your upper back to bring your torso forward. Relax… well, you know the drill!
I would also recommend doing progressively deeper overhead squats with an empty bar between every stretching sets.
Note that I’m not a big fan of stretching. But in your case it is required. But once you gain the required shoulder and hips mobility, stretching will not be needed anymore.
Yeah CT posted in my thread, awesome.Great info and pics CT thanks that was exactley what I have been looking for.
I feel like I have it all covered except for the shoulder flexibilty so this will help greatly, Thanks.
Not much to add after CT’s info. I would simply add that as you go down and on your way up, contract your traps and push up on the bar. While doing this, push out with your arms as if you were trying to rip the bar apart. This will keep your upper body very tight and stable throughout the lift.
man great post by CT!!
[quote]horsepuss wrote:
Yeah CT posted in my thread, awesome.Great info and pics CT thanks that was exactley what I have been looking for.
I feel like I have it all covered except for the shoulder flexibilty so this will help greatly, Thanks.
[/quote]
Hah.
I don’t know if shoulder flexibility even exists. They are such small muscles and it is hard to get a good stretch on the anterior delt (at least in a way that it would help the O. Squat). I think you’d be better off focusing on T-spine extension/rotation, scapular stuff, etc.
[quote]PB Andy wrote:
[quote]horsepuss wrote:
Yeah CT posted in my thread, awesome.Great info and pics CT thanks that was exactley what I have been looking for.
I feel like I have it all covered except for the shoulder flexibilty so this will help greatly, Thanks.
[/quote]
Hah.
I don’t know if shoulder flexibility even exists. They are such small muscles and it is hard to get a good stretch on the anterior delt (at least in a way that it would help the O. Squat). I think you’d be better off focusing on T-spine extension/rotation, scapular stuff, etc.[/quote]
I agree that T-spine mobility is important - I also had T-spine mobility issues when it came to the overhead squat. However, from the photos where CT is pressing on the athlete’s T-spine area, it looks like the stretching exercises cover both shoulder flexibility and T-spine flexibility.
[quote]MikeTheBear wrote:
[quote]PB Andy wrote:
[quote]horsepuss wrote:
Yeah CT posted in my thread, awesome.Great info and pics CT thanks that was exactley what I have been looking for.
I feel like I have it all covered except for the shoulder flexibilty so this will help greatly, Thanks.
[/quote]
Hah.
I don’t know if shoulder flexibility even exists. They are such small muscles and it is hard to get a good stretch on the anterior delt (at least in a way that it would help the O. Squat). I think you’d be better off focusing on T-spine extension/rotation, scapular stuff, etc.[/quote]
I agree that T-spine mobility is important - I also had T-spine mobility issues when it came to the overhead squat. However, from the photos where CT is pressing on the athlete’s T-spine area, it looks like the stretching exercises cover both shoulder flexibility and T-spine flexibility.[/quote]
Correct. Which is why I don’t say “this is a shoulders stretch”… it is more like mobility training.
CT you look like DANA WHITE in the first pic LOL
Nice progression pics for the OP
Koing
[quote]Koing wrote:
CT you look like DANA WHITE in the first pic LOL
Nice progression pics for the OP
Koing[/quote]
Can I have his bank account?
[quote]Christian Thibaudeau wrote:
[quote]Koing wrote:
CT you look like DANA WHITE in the first pic LOL
Nice progression pics for the OP
Koing[/quote]
Can I have his bank account?[/quote]
Can he have your body?
I saw him on the tv on CNBC talking about the sell to either Dubai company or UAE company!
Koing
