OHS are rough. They let you know every weakness and make you feel weak as a kitten. But they do tremendous things for your core, balance, and confidence on other things.
2 Likes
Brute nailed it imo. And overhead carries are definitely awesome.
Good squat form is hard; overhead barbell press is “hard” -how many articles have you read telling you that most people should not do OH? Now combine the two? Recipe for disaster if we are talking the average person.
You’ve heard how 1RM is a way to express strength, but not to build it? Well, imo OHS are a way to express ‘whatever you want to call it’, but not a way to build it. My .02.
1 Like
Overhead squats are like overhead carries - they strengthen stabilizers in the shoulders and upper back. Overhead carries are better for time time under tension and training to fight randomized instability.
In my opinion, overhead squats are good for working up to performing real snatches and not much else. And once you can perform a snatch in good form, the snatch itself trains the shoulder stability and you can stop doing OHS.
Overhead carries are good any time.
1 Like
C3W1D4 rerun
Wu meh
DL
1x5/125
1x5/135
1x155
1x9/175
5x5/135
DB BP
2x10/20s
3x10/20s add band first set was UGLY
Last two were pretty respectable
@littlesleeper and @TX_iron Sled pull/drags after dragging everything from the gym to the county road
Straight pull down/ reverse pull back
5x10/100 each way = 200ft
10,000-1000 = 9000 to go lol
9 Likes
Damn! I was worried about the foot print of the cable machine but I am having trouble with vertical clearance. It’s even taller than my rack. 
Tbis is going to mean rearranging Everything.
Overhead carries are quite easy, which is why people like them. They really don’t do the same thing as OHS at all. It’s true that snatches with good form perform a very similar function, but it’s not about should stability. It’s really about learning leverage lines and balance while also having considerable carry-over for core strength. People don’t like them because they are hard and the positives aren’t immediate, sometimes people don’t even realize where they are improving. They are underrated and underutilized for building actual strength that’s useful. Zercher DL’s are in a similar category. Brutally hard and they help virtually everything else you do.
1 Like
Nice work, and I like your homemade sled!
Sounds like a nice warm-up, lol.
1 Like
Just practicing with the empty bar the other day I could tell there were definitely parts that need work.
Nice work! And That road looks like a really zen place to get some training in
2 Likes
Your sled looks sturdy! Did you rig up a way to push it also?
Those super wide plates with the nice patina are awesome.
1 Like
Thanks! No, it’s just a puller. I am on the hunt for a few more materials to build a prowler.
Lol! Those super wide plates with rust, uhm, I mean patina, were real cheap!
C3W2D1
Wu
GG/BG
2x20
Stnd Band Hip Thrust
2x10
Look who put the big girl plates on this morninh 
Squat
1x5/bar
1x5/85
1x5/100
1x5/115
1x7/130 hell yeah! Pretty sure this is a PR
1x20/100
BP Paused
4x10/65
1x7/65 had to rerack and grab the other three.
BO BB Rows
5x10/80
Lying leg raise off bench
5x10
Super freaking happy with the squats. Was really nervous about it, been a long time since I have been able to rep this much weight! First one was plenty deep the rest are borderline, but I will take it!
7 Likes
Good work on the PR.
Thank you! This went way better than expected.
Congrats on the PR!
How much does your bar weigh? It’s throwing my meathead math off.
1 Like
Bar weighs 35
I bought it off market place. The guy honestly thought it was a 45 lb bar but when I got it home…nope.
1 Like
It has been messing up my mental math as well. Nice work on the PR!
1 Like
Thanks! When I went to the gym the first time, I thought, Oh boy! they will have 45 lb bars. I picked it up and thought, Hmmm… this don’t feel heavier. Jumped on the scales and sure enough. Both weigh about 36 pounds 
Didn’t gain anything there! I just wonder how many people using them have figured it out.
My gym tag the bars because it can get messy. We have bars from 15lb to 50lb. Some are obviously small but other look very similar.
1 Like
Most of them were close, way better than I see at the gym. If you “sit back” a little more it helps, just focus on pushing from the heels and try not to let it rock forward to the toes. Good job!
1 Like