It would be nice to have a thread on which overhead squat enthusiasts could post comments on how they have been progressing with their overhead squats.
It’s a very challenging exercise, and hearing about how others have been progressing with it would certainly be motivational for a lot of lifters.
My own progress:
About 4 months ago, I did overhead squats for about 3 weeks, starting at 30 kg (66 lb) at first, and working up to 55 kg (121 lb) for some sets of 5 and 60 kg (132 lb) for some sets of 3.
Then I stopped doing them, and did other exercises instead.
I started doing overhead squats again about 2 and a half weeks ago. I started with 40 kilograms for sets of 5, and 2 and a half weeks later, I am doing some sets of 5 with 60 kg (132 lb) and some sets of 4 and 3 with 62.5 kg (137.5 lb).
So, at the moment, I’m in the 60ish kg (132ish lb) range for some sets of 5.
Hopefully I can keep progressing towards that 15-reps-with-bodyweight goal. I’ve only been doing them again for 2.5 weeks, so given a few months of consistent work, I hope I can keep improving.
How have other people been progressing with overhead squats?
Current: 180# for 15reps
Goal: 225# for 15 reps
warmup every workout with 15 oh squats with a really light weight (whatever I feel up for) consider it conditioning or technique training or whatever you like
Heavy:
Front Squats
Heavy Abwork
Overhead press
Weighted pullups
Speed/Repetition:
Power Snatch + Oh shrugs
Weighted back extentions
Behind the neck snatch grip oh press
Other than warming up with it I tend not to do overhead squats other than when I test it.
I’m increasing my 15rm total 5lbs every month. Hopefully that stays consistent on my road to 225.
I’m not conciously training it but I figure if I train well enough and consistently test it (every 3-4weeks) then I’ll get there eventually. Its not an immediate goal.
About 2 weeks ago I did 117.5kg (260lb) for 20 sets of 1 by simply adding 2.5 kg every 2-4 weeks for the past few months. Unfortunately, my shoulders and elbows suffered and now the weight is down to 90kg. I have to build back up without pain, which is a pain itself.
I’ve been using OH squats with weight as a plyometric exercise. I grab a 45lb weight and squat down as slow as I can, bringing the weight closer and closer to my head. Once I’m in the coiled position I jump and try and push the plate through the roof.
I was able to do this with about 85lbs on the bar, but its elongated shape makes it more difficult (I prefer the plate). I do this at the end of my work out, after my heavy lifts and cardio. Any bit of energy I had left is just spent, I think it?s a great way to end a work out.
I think I took a small step forward in my workout today.
After a warm-up, I overhead squatted 62.5 kg (137.5 lb) for 3 sets of 5, and it definitely felt more manageable than it has in the past (previously only had done 5 reps with 60 kg, 132 lb, and not with 62.5). I then put on weight (65 kg, 143 lb) and did 4, 3, 3 reps, and then increased the weight again to 67.5 kg (148.5 lb), and did two sets of 2 (the first set was actually 3 reps, but my left elbow got unlocked at the end of the third rep, so I’m only counting it as 2 reps).
It was noticeably easier to perform these sets and reps today than it was over the last few days (and the weights today were a bit heavier than those used over the last few days).
I’m definitely feeling very optimistic and confident about overhead squats at the moment. I’ve only done them during two periods of my life - once, for around 3 weeks, about 3-4 monts ago; and again, for the last 3 weeks. With persistence and consistency, I’m sure my overhead squats will continue to improve. I certainly enjoy the way that they make my whole body feel extremely tired (especially my upper body) after each set of overheads.
Hopefully I can keep progressing.
Have people noticed any ‘key’ weights, where if you reach a particular level of overhead squatting strength, then you seem to take a significant step forwards in terms of overall strength? I think Dan John said something about this one time on a forum on T-Nation, but I haven’t been able to find it.
Xen Nova’s approach is very interesting. It’s certainly been yielding benefits for him thus far.
True, it is great but challenging exercise. Great for building overall strength. Currently I’m doing about 115 lbs. for about 12 reps. 115 is getting pretty easy so I’ll prpbaly add another 5-10 lbs.
Reading this thread got me interested to see how many bodyweight OHS I can do. I got 8 at 85 kg (bodyweight today was 84.7kg). My leg strength was the limiting factor. I’m not sure I can even backsquat 85kg for 15 reps.
I’ll take the opposite approach to Xen Nova’s, and about once a month, I’ll do bodyweight OHS to failure. Maybe I can get 15 of these by the time I turn 50 next January.
Besides once a week OHS workouts, I think I’ll address the stamina issue by finishing my backsquat workouts with a set of 15 with as much as I can handle. I’ll start with 85kg next workout.