All you Overhead Squatters out there, what is the best way to perform them? I’ve been doing Overhead Press Squats, as described in “The Next Big Three” article. Should I do these, or should I keep the bar overhead the whole time? What kind do you guys do?
We do it differently for Olympic-style weightlifting. We set up like a back squat, get a wide snatch grip and press the bar overhead. We keep it overhead through the whole deep squat movement. This is a GREAT core exercise and really helps flexibility and balance. The weight will be much lighter than regular squats. Have fun!
You could start it like a push press, then go to OH squats. That might give you more weight to work with in the squat if your OH press is a limiter. Unless I’m misunderstanding your question entirely…
It really depends what your goals are. I think that the overhead press is one of the best meidal delt exercises out there, and can significantly contribute to a person’s snatch. After trying many of the combos I like to use a snatch grip while keeping the legs close together (4-6 inches), and go rock bottom. You will most likely fall over the first couple times, but you will progress fast. Best of luck.
The “Overhead Press Squat” as described in Chad Waterbury’s “The Next Big Three” article, is perfromed as follows: Stand with the bar across the upper chest (like the start of a push press). Squat while simultaneously pressing the bar upwards (the bar pretty much remains at the same level, you are dropping under it). Then you stand up with the bar overhead. Lower the bar back to the starting position, repeat. I’m wondering if, as part of a strength routine, it would be more beneficial to use this method, or to squat up and down with the bar overhead the whole time.
For some reason, when I do overhead squats(and I’ve been doing them at the end of my regular squatting workout) I have to start with nothing on the bar for two sets to get used to the movement. I think this is the hardest movement to perfom besides the snatch. Ive been doing them for about 6 months now and I’m just gettting the hang of them. Dont be discouraged using very light weight with this one.
I keep it overhead through the holr movement 
Okay, now I understand your question. What I would do in that case is do the first rep as a push press, and the rest as a regular OH squat with the bar overhead throughout the movement. What I was alluding to in my first post (though I didn’t get it across very well) was to start in a cage (actually you’d probably have to go outside a cage unless you’re pretty short) with the bar pretty high, and get under it with arms extended and push it up in a half-OH squat, then go fully deep from there.
To answer your question, it really depends on your goals. Using Chad’s method you will not be able to use as much weight, but your shoulders will be worked with a press type movement. As far as my 2-cents: If you are doing Chad’s program I would stick to his method. If you are looking to work your legs to a greater degree and (or) wanting to increase your snatch, go with overhead all the time. Best of luck. kent_mc2
Chad, if you’re reading this, I wonder if you could tell us why you reccommend the overhead press squat and whether there is a big difference.
Bump.
Thanks for your question about the overhead pressing squat. The reason I recommend an overhead press instead of an isometric overhead press squat hold is because of the increased involvement of the deltoids and triceps. Since I wrote the Next Big 3 for trainees who have little or no training time, I wanted to hit every plane possible in just a few movements. The overhead pressing squat is the quad dominant/vertical pressing plane exercise. If I recommended the static overhead squat instead, it would only challenge those muscles (deltoids, rotator cuff and tricep) isometrically. I didn’t want to minimize the involvement to such an extent. Therefore, my version includes dynamic muscle action, not just isometric. By the way, you might have to use a wider grip than what is stated in the article (maybe out to the edge of the bar) depending on your shoulder flexibility.
The sternum chin-up is a horizontal/vertical pulling movement. The deadlift walks is the hip dominant movement. Therefore, with these 3 exercises you will hit every plane of movement except a horizontal pressing movement which can be used as the “supplemental” exericse consisting of any flat bench press variation.
Glad you are trying it because it is a brutally tough and effective program.
I hope this helps, if you want more information, email me directly at cewaterbury@msn.com
overhead squats are coming out of the hole after a full clean in olympic lifting.
no i meant out of full snatch not clean.