Overhead Squats

Training Powerlifting
41

[quote]Otep wrote:
undeadlift wrote:
I mean is it actually possible from a biomechanical standpoint?

From a biomechanical standpoint, yes. I read that as a caption in the chinese weightlifter pic post a few months back. It makes sense because your hips are actually allowed to move back and then forward to seek the best spot for leverage.

My guess though is that the level of skill and technique required to display such a powerful OH squat is nothing short of rediculous. I mean, if you learned to OH squat around the time you learned to walk, and you did it almost as much… You’d be pretty good at it too.

About your squat, I went from lifting 200 to 350 (lbs)in less than a year. However, I weigh about 230, so that may or may not be realistic for you. Good luck, though.[/quote]

The Chinese do it bottom up style I think off blocks. I don’t think they do the lowering part of it? Can someone confirm this?

Lowering down is the hardest part of the OHS imo.

Last night I did 97.5Kg @ 86Kg. Going down at around the 1/4 part felt heavy but I stuck with it, got down, moved around a fraction (coach hasme doing these for awareness) and then I got back up. I didn’t warm up the eccentric part of the OHS. I had been Snatching from the Hang heavy but that doesn’t warm down the OHS eccentric part!

Once down and steady it is a lot easier to get up from. I probably wouldn’t be able to OHS my Snatch but I can sure as hell get up from Snatching 116Kg and more.

Koing

42

[quote]Otep wrote:
undeadlift wrote:
I mean is it actually possible from a biomechanical standpoint?

From a biomechanical standpoint, yes. I read that as a caption in the chinese weightlifter pic post a few months back. It makes sense because your hips are actually allowed to move back and then forward to seek the best spot for leverage.

My guess though is that the level of skill and technique required to display such a powerful OH squat is nothing short of rediculous. I mean, if you learned to OH squat around the time you learned to walk, and you did it almost as much… You’d be pretty good at it too.

About your squat, I went from lifting 200 to 350 (lbs)in less than a year. However, I weigh about 230, so that may or may not be realistic for you. Good luck, though.[/quote]

Your bodyweight has a massive impact on your gains.

The other guy wants to squat 2x bw in under a year. You’d have to have put on an extra 110lbs!

People need to be realistic and set shorter term goals as well as the longer term goals.

Koing

43

I havent posted here yet, but I’ll say this:

I like the OHS, its a good tool for learning proper position for snatching.

Most I’ve OHS is 45kg. I usually have them in my program for warming up/begining sets of snatchs or powersnatchs.

The chinese will do OHS w/ jerk grip from bottom position, nad I’ve heard a few/most of them do more weight on that then on front squats!!! Maybe that explains why most of them have trouble standing up on the clean, but not a problem squat jerking it…

I’ve been working on the flexiblity to squat jerk, or at least get into the OHS w/ jerk grip, and its very hard going down, but after doing it a few times w/ the bar, I’m fine w/ some weight on it. Thing is, I’m used to being loose on the drop snatch (similar to a squat jerk, bar on back, snatch grip, drop under punch out), and dropping into position, but with the squat jerk, you have to be TIGHT so you DON’T hit bottom! Saw a guy @ a comp at LBH try to squat jerk 120kg, and missed it. Friggen CRAZY

44

[quote]Koing wrote:
GHOSTrun wrote:
Koing wrote:
undeadlift wrote:
Koing wrote:
I’m not so sure mate. 190 to 315lbs! I’d say at least 2yrs unless you only worked on getting a jacked up squat.

87Kg to 143kg is 56Kg increase. Maybe 18months of solid training and it depends if your a beginner. Even then 56kg in 18months is impressive. Either way train hard and you will get it :slight_smile:

Also how much do you weigh? Thats a factor for gaining strength.

Koing

That was what I was thinking too. 190 to 315 is a really long shot. My real goal though is 405, even if it takes me 5-10 years.

I’m a 5’7 ectomorph who weighs 150 (started at 120). I’d like to gain more weight, but my doctor recommends losing it considering I have a BP problem.

You can definately get 315lbs in 18-24months. I’m not going to say it is ‘easy’ as it isn’t going to be! To back squat 315lbs @ 150lbs! Or even if you weigh more it is always going to be near 2x bw. But with consistent training you can do it :slight_smile:

My bros 70kg and can do 3reps @ 145kg for 5sets but he’s a power house and has been training for 7yrs but on and off for the past 4yrs. But at least does half the year. You will not find many guys able to triple 2x bw for 5sets in the same session! I’m quite a long way off 2x bw for 3reps x5set! Probably one set, maybe 2 as I’ve done 167.5kg for 3reps but then I’d be finished.

Koing
Are you serious?

I am working towards squatting 2x bw for 20 reps, I am 15kg away from it currently - well in theory I prolly won’t cos along the way I hope to gain a few kg’s of muscle heh ;P~

:slight_smile:

Being serious about what? My bros lifts? Yes I’m serious. He’s ranked 3rd in GB and only trains 3x a week and not all year around. Only for the Nationals he’ll train for 6-8 weeks before it.

2x bw for 20reps? f0ck me! I don’t think I’ve seen anyone do that ATG. Bro could probably bust out 6reps and be finished…

Koing[/quote]

Hey Koing :slight_smile:

My, “Are you serious?” comment (not said in a demeaning tone) was in reference to this paragraph of yours,

“My bros 70kg and can do 3reps @ 145kg for 5sets but he’s a power house and has been training for 7yrs but on and off for the past 4yrs. But at least does half the year. You will not find many guys able to triple 2x bw for 5sets in the same session! I’m quite a long way off 2x bw for 3reps x5set! Probably one set, maybe 2 as I’ve done 167.5kg for 3reps but then I’d be finished.”

I only said ‘are you serious?’ beacuase I have been squatting for just over a year now and have reached that level of strength in the squat.

At 62.5kg bodyweight I have squatted
130kg x 2
120kg x 5
110kg x 11 (breathing squats)
110kg x 5 x 5
105kg x 18 (breathing squats)
100kg x 20 (breathing squats)
100kg x 8 x 8
90kg x 21
60kg x 57
60kg x 28 (front squat)
62.5kg x 8 (overhead squat, clean grip)
(all raw, close stance and deep - I have videos of it all)

I have also lunged around a playing field from light post to light post with 40kg on my back, knee touching the ground on every lunge. It took me 2hours and was about 40sets of 15-20 lunges a set. 3-5mins rest. Just before the half way point I actually vommited(lol), and then kept going.

Now granted I only weigh a buck-sixty; squats, deadlifts, overhead press & rows are the staple of my routine, one would expect me to get fairly proficent in them… It’s just I am still a n00b (only been training hard for a 1 year) so that’s why when I read your post I was like “are you serious?”

-mike

45

Relative bodyweight scores are always going to be easier for lightweights.

Look at the points ranking in the IPF. It’s usually the 50-60kg guys that have the best overall Wilks.

46

to the dude who posted the overhead squat vid: put the bar in line with the back of your head (the bar is too much in front), and lock out your arms, and keep em locked

47

[quote]GHOSTrun wrote:
Hey Koing :slight_smile:

My, “Are you serious?” comment (not said in a demeaning tone) was in reference to this paragraph of yours,

“My bros 70kg and can do 3reps @ 145kg for 5sets but he’s a power house and has been training for 7yrs but on and off for the past 4yrs. But at least does half the year. You will not find many guys able to triple 2x bw for 5sets in the same session! I’m quite a long way off 2x bw for 3reps x5set! Probably one set, maybe 2 as I’ve done 167.5kg for 3reps but then I’d be finished.”

I only said ‘are you serious?’ beacuase I have been squatting for just over a year now and have reached that level of strength in the squat.

At 62.5kg bodyweight I have squatted
130kg x 2
120kg x 5
110kg x 11 (breathing squats)
110kg x 5 x 5
105kg x 18 (breathing squats)
100kg x 20 (breathing squats)
100kg x 8 x 8
90kg x 21
60kg x 57
60kg x 28 (front squat)
62.5kg x 8 (overhead squat, clean grip)
(all raw, close stance and deep - I have videos of it all)

I have also lunged around a playing field from light post to light post with 40kg on my back, knee touching the ground on every lunge. It took me 2hours and was about 40sets of 15-20 lunges a set. 3-5mins rest. Just before the half way point I actually vommited(lol), and then kept going.

Now granted I only weigh a buck-sixty; squats, deadlifts, overhead press & rows are the staple of my routine, one would expect me to get fairly proficent in them… It’s just I am still a n00b (only been training hard for a 1 year) so that’s why when I read your post I was like “are you serious?”

-mike[/quote]

Aight.

Not many guys could do what you do!

Solid figures :slight_smile:

Whats your 1RM?

Koing

48

[quote]Koing wrote:
Otep wrote:
undeadlift wrote:
I mean is it actually possible from a biomechanical standpoint?

From a biomechanical standpoint, yes. I read that as a caption in the chinese weightlifter pic post a few months back. It makes sense because your hips are actually allowed to move back and then forward to seek the best spot for leverage.

My guess though is that the level of skill and technique required to display such a powerful OH squat is nothing short of rediculous. I mean, if you learned to OH squat around the time you learned to walk, and you did it almost as much… You’d be pretty good at it too.

About your squat, I went from lifting 200 to 350 (lbs)in less than a year. However, I weigh about 230, so that may or may not be realistic for you. Good luck, though.

The Chinese do it bottom up style I think off blocks. I don’t think they do the lowering part of it? Can someone confirm this?

Lowering down is the hardest part of the OHS imo.

Last night I did 97.5Kg @ 86Kg. Going down at around the 1/4 part felt heavy but I stuck with it, got down, moved around a fraction (coach hasme doing these for awareness) and then I got back up. I didn’t warm up the eccentric part of the OHS. I had been Snatching from the Hang heavy but that doesn’t warm down the OHS eccentric part!

Once down and steady it is a lot easier to get up from. I probably wouldn’t be able to OHS my Snatch but I can sure as hell get up from Snatching 116Kg and more.

Koing[/quote]

I’m pretty sure they start it on blocks too from the bottom, this is why they can do about the same as on a front squat. I’ve seen pictures of them doing this and they use a CLEAN GRIP too, it’s amazing.

49

[quote]GHOSTrun wrote:

I only said ‘are you serious?’ beacuase I have been squatting for just over a year now and have reached that level of strength in the squat.

At 62.5kg bodyweight I have squatted
130kg x 2
120kg x 5
110kg x 11 (breathing squats)
110kg x 5 x 5
105kg x 18 (breathing squats)
100kg x 20 (breathing squats)
100kg x 8 x 8
90kg x 21
60kg x 57
60kg x 28 (front squat)
62.5kg x 8 (overhead squat, clean grip)
(all raw, close stance and deep - I have videos of it all)

I have also lunged around a playing field from light post to light post with 40kg on my back, knee touching the ground on every lunge. It took me 2hours and was about 40sets of 15-20 lunges a set. 3-5mins rest. Just before the half way point I actually vommited(lol), and then kept going.

Now granted I only weigh a buck-sixty; squats, deadlifts, overhead press & rows are the staple of my routine, one would expect me to get fairly proficent in them… It’s just I am still a n00b (only been training hard for a 1 year) so that’s why when I read your post I was like “are you serious?”

-mike[/quote]

You should pick up powerlifting or weightlifting. Don’t waste your genes.

50

[quote]GHOSTrun wrote:
Koing wrote:
GHOSTrun wrote:
Koing wrote:
undeadlift wrote:
Koing wrote:
I’m not so sure mate. 190 to 315lbs! I’d say at least 2yrs unless you only worked on getting a jacked up squat.

87Kg to 143kg is 56Kg increase. Maybe 18months of solid training and it depends if your a beginner. Even then 56kg in 18months is impressive. Either way train hard and you will get it :slight_smile:

Also how much do you weigh? Thats a factor for gaining strength.

Koing

That was what I was thinking too. 190 to 315 is a really long shot. My real goal though is 405, even if it takes me 5-10 years.

I’m a 5’7 ectomorph who weighs 150 (started at 120). I’d like to gain more weight, but my doctor recommends losing it considering I have a BP problem.

You can definately get 315lbs in 18-24months. I’m not going to say it is ‘easy’ as it isn’t going to be! To back squat 315lbs @ 150lbs! Or even if you weigh more it is always going to be near 2x bw. But with consistent training you can do it :slight_smile:

My bros 70kg and can do 3reps @ 145kg for 5sets but he’s a power house and has been training for 7yrs but on and off for the past 4yrs. But at least does half the year. You will not find many guys able to triple 2x bw for 5sets in the same session! I’m quite a long way off 2x bw for 3reps x5set! Probably one set, maybe 2 as I’ve done 167.5kg for 3reps but then I’d be finished.

Koing
Are you serious?

I am working towards squatting 2x bw for 20 reps, I am 15kg away from it currently - well in theory I prolly won’t cos along the way I hope to gain a few kg’s of muscle heh ;P~

:slight_smile:

Being serious about what? My bros lifts? Yes I’m serious. He’s ranked 3rd in GB and only trains 3x a week and not all year around. Only for the Nationals he’ll train for 6-8 weeks before it.

2x bw for 20reps? f0ck me! I don’t think I’ve seen anyone do that ATG. Bro could probably bust out 6reps and be finished…

Koing

Hey Koing :slight_smile:

My, “Are you serious?” comment (not said in a demeaning tone) was in reference to this paragraph of yours,

“My bros 70kg and can do 3reps @ 145kg for 5sets but he’s a power house and has been training for 7yrs but on and off for the past 4yrs. But at least does half the year. You will not find many guys able to triple 2x bw for 5sets in the same session! I’m quite a long way off 2x bw for 3reps x5set! Probably one set, maybe 2 as I’ve done 167.5kg for 3reps but then I’d be finished.”

I only said ‘are you serious?’ beacuase I have been squatting for just over a year now and have reached that level of strength in the squat.

At 62.5kg bodyweight I have squatted
130kg x 2
120kg x 5
110kg x 11 (breathing squats)
110kg x 5 x 5
105kg x 18 (breathing squats)
100kg x 20 (breathing squats)
100kg x 8 x 8
90kg x 21
60kg x 57
60kg x 28 (front squat)
62.5kg x 8 (overhead squat, clean grip)
(all raw, close stance and deep - I have videos of it all)

I have also lunged around a playing field from light post to light post with 40kg on my back, knee touching the ground on every lunge. It took me 2hours and was about 40sets of 15-20 lunges a set. 3-5mins rest. Just before the half way point I actually vommited(lol), and then kept going.

Now granted I only weigh a buck-sixty; squats, deadlifts, overhead press & rows are the staple of my routine, one would expect me to get fairly proficent in them… It’s just I am still a n00b (only been training hard for a 1 year) so that’s why when I read your post I was like “are you serious?”

-mike[/quote]

Wait did you say you could do 2x bodyweight 20 times?! You have about 2x bodyweight right now for 2 and took about 2 years, thats pretty decent but you are very light also! Plus remember you saying you were active in some sport that involved your legs for many years also, that could have helped a bit.

51

arnoud verschoor - thanks I’ll try that next time I do them.

harhar - I’m not lifting enough yet, when I get stronger and can win I might enter.

52

[quote]shizen wrote:
Plus remember you saying you were active in some sport that involved your legs for many years also, that could have helped a bit.
[/quote]

I believe that was long distance running, the only thing I could see this helping is learning how to push through discomfort and pain with leg work.

Like the 2 hours of lunges and 20 rep squats.

53

Overhead Squats are freaking AWESOME!

I haven’t maxed at them recently. Last time I did back in June I hit 155lbs for 2. (at the time my F Squat was 165lbs for 5reps)

Since then I’ve focused on
(a) getting as low as I can and pausing for 3 seconds
(b) Snatch Balancing.

To me the hardest part is coming out of the whole. Which the weakest point being 1-2 inches bellow parallel.

I wish I had blocks so I could do heavy OH easier. Unracking and Racking the bar from the PowerRack in the overhead position is a pain in that ass.

BTW I disagree with the following statement:

[quote]StonesAreFun wrote:
So the general consensus is that unless your squat is weak these aren’t gonna help the wheels very much? More of a stability/core exercise?[/quote]
Here is why:

I started OH Squatting, at the same time I started Front Squatting and Back Squatting in Jan-Feb '07.
Besides increasing stability OH Squats “hit” my legs in a different way and area. When I would Overhead Squat, the area where my quads meets the hips would be SORE AS HELL. And it would stay that way for 1 week or more. I never got that from the F/B Squat.

now that I am more used to OH squatting, I rarely get such soreness. Because of that I see OH squats in the same level as Front Squats or Back Squats.

I am sure if any of u guys can dedicate a day to just OH squatting you will see a “difference”.

54

[quote]NeoSpartan wrote:
I am sure if any of u guys can dedicate a day to just OH squatting you will see a “difference”.[/quote]

Yeah. I dedicate a day to power snatches and overhead squats. It hits everything differently.

55

[quote]shizen wrote:
GHOSTrun wrote:
Koing wrote:
GHOSTrun wrote:
Koing wrote:
undeadlift wrote:
Koing wrote:
I’m not so sure mate. 190 to 315lbs! I’d say at least 2yrs unless you only worked on getting a jacked up squat.

87Kg to 143kg is 56Kg increase. Maybe 18months of solid training and it depends if your a beginner. Even then 56kg in 18months is impressive. Either way train hard and you will get it :slight_smile:

Also how much do you weigh? Thats a factor for gaining strength.

Koing

That was what I was thinking too. 190 to 315 is a really long shot. My real goal though is 405, even if it takes me 5-10 years.

I’m a 5’7 ectomorph who weighs 150 (started at 120). I’d like to gain more weight, but my doctor recommends losing it considering I have a BP problem.

You can definately get 315lbs in 18-24months. I’m not going to say it is ‘easy’ as it isn’t going to be! To back squat 315lbs @ 150lbs! Or even if you weigh more it is always going to be near 2x bw. But with consistent training you can do it :slight_smile:

My bros 70kg and can do 3reps @ 145kg for 5sets but he’s a power house and has been training for 7yrs but on and off for the past 4yrs. But at least does half the year. You will not find many guys able to triple 2x bw for 5sets in the same session! I’m quite a long way off 2x bw for 3reps x5set! Probably one set, maybe 2 as I’ve done 167.5kg for 3reps but then I’d be finished.

Koing
Are you serious?

I am working towards squatting 2x bw for 20 reps, I am 15kg away from it currently - well in theory I prolly won’t cos along the way I hope to gain a few kg’s of muscle heh ;P~

:slight_smile:

Being serious about what? My bros lifts? Yes I’m serious. He’s ranked 3rd in GB and only trains 3x a week and not all year around. Only for the Nationals he’ll train for 6-8 weeks before it.

2x bw for 20reps? f0ck me! I don’t think I’ve seen anyone do that ATG. Bro could probably bust out 6reps and be finished…

Koing

Hey Koing :slight_smile:

My, “Are you serious?” comment (not said in a demeaning tone) was in reference to this paragraph of yours,

“My bros 70kg and can do 3reps @ 145kg for 5sets but he’s a power house and has been training for 7yrs but on and off for the past 4yrs. But at least does half the year. You will not find many guys able to triple 2x bw for 5sets in the same session! I’m quite a long way off 2x bw for 3reps x5set! Probably one set, maybe 2 as I’ve done 167.5kg for 3reps but then I’d be finished.”

I only said ‘are you serious?’ beacuase I have been squatting for just over a year now and have reached that level of strength in the squat.

At 62.5kg bodyweight I have squatted
130kg x 2
120kg x 5
110kg x 11 (breathing squats)
110kg x 5 x 5
105kg x 18 (breathing squats)
100kg x 20 (breathing squats)
100kg x 8 x 8
90kg x 21
60kg x 57
60kg x 28 (front squat)
62.5kg x 8 (overhead squat, clean grip)
(all raw, close stance and deep - I have videos of it all)

I have also lunged around a playing field from light post to light post with 40kg on my back, knee touching the ground on every lunge. It took me 2hours and was about 40sets of 15-20 lunges a set. 3-5mins rest. Just before the half way point I actually vommited(lol), and then kept going.

Now granted I only weigh a buck-sixty; squats, deadlifts, overhead press & rows are the staple of my routine, one would expect me to get fairly proficent in them… It’s just I am still a n00b (only been training hard for a 1 year) so that’s why when I read your post I was like “are you serious?”

-mike

Wait did you say you could do 2x bodyweight 20 times?! You have about 2x bodyweight right now for 2 and took about 2 years, thats pretty decent but you are very light also! Plus remember you saying you were active in some sport that involved your legs for many years also, that could have helped a bit.
[/quote]

Right now I could squat 125kg for maybe 3-5reps…which is 2x raw. I said my goal is to squat 120kg for 20 by which time I’d want to be weighing 70kg (having started the quest for 2x bw x 20 weighing 60kg…)

I played sport that involved my legs? Sure…I used to be a cross country runner hahahahaha sigh, also played field hockey, soccer, etc, to give you an example of how non-explosive I am in year 10 I ran a 14something 100m lol, how embarrassing :confused:

56

[quote]Uber N3wb wrote:
shizen wrote:
Plus remember you saying you were active in some sport that involved your legs for many years also, that could have helped a bit.

I believe that was long distance running, the only thing I could see this helping is learning how to push through discomfort and pain with leg work.

Like the 2 hours of lunges and 20 rep squats. [/quote]

Yep spot on, the stupid endurance work like running for hours and ‘lunge till you vommit and beyond’ is just mental conditioning.

Before I new what weights were I used to run, but now I do other stuff every once in a blue moon such as the lunges or sled drags/pulls, hiking with a bar on your back, walking distances with a bar overhead etc.

57

I like overhead squats, but my shoulder flexibility is getting so bad. I use to be able to do a rock bottom (for me, not atg) with a grip of pinkies on the rings. Now to hit that same depth, my index fingers are about .5" outside the rings. But I like OH squats either way, hopefully when I start doing them again they’ll improve my shoulder flexibility. My best OH squat was 225x3 with a back squat of 410.

Oh and with regards to the guy who wants a 315 back squat, I think it can be done quite quick. I raised my back squat from 300 to 515 in about 18.5 months. You just need to work hard and carefully plan your training and it should be very possible, IMO.

58

[quote]GHOSTrun wrote:
arnoud verschoor - thanks I’ll try that next time I do them.

harhar - I’m not lifting enough yet, when I get stronger and can win I might enter.[/quote]

Don’t think like that or you will never compete.

Either sports needs guys to start and then start improve. You have to start somewhere. I started with 35/45 @ 75kg when I was 15.

Koing

59

Time to resurrect this Overhead Squats thread.

OHS has been the most humbling experience of my life.
I was inspired to try them after watching this awesome vid:

I back squat 405 lbs and front 275 x 3 ATG. So I thought I’d try 135 lbs for starters and work my way up. I clean and jerked it up no problem. Next I started to disend and WHAM!!! the bar came crushing down. Gym members were not amused. Next I tried 95 lbs, again WHAM!!! I swallowed my pride and finally just did the bar, even that was a struggle.

WTF? Ankle flexibility seems to be my biggest issue. I’ve over come some of that with a wider stance and toes pointing out.

After some reading on the subject and three practice sessions I’ve learned to keep my head looking up and pinching my shoulder blades. Starting point is 95 x 3 and my goal is to do 135 x 10 by end of summer.

Is it ok to do this exercise in running shoes or is a higher heel necessary ala olympic shoe or board?
(Note the woman in video is wearing flip flops)

Your comments and advice are welcome, cheers.

60

Incredible video, that girl must have had to work for a long time to get to that stage, have seen the vid many times before and it still impresses me. Outlifting probably 90 percent of dudes on the OHS there and she has a good physique still, not overly muscular or anything.

You have to wonder how she trained for that.