Overhead Squat
Posted: 09 May 2008 06:36 PM   [ Ignore ]
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I would like some advice on the overhead squat. I am using the same basic stance as the back squat. I guess my question is how wide should my grip on the bar be ? It is currently wide enough so that the bar is 3”-4” over my head. I am also assuming that I want to keep the bar centered over my head. Whatever I am doing, the bar seems to want to pull forward as I rise. For a bar, I am using a curling bar +/-32# and holding it at the ends. Thanks in advance.

Nappy

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43/m/6’4”/225#


You decide your own level of involvement. Tyler Durden

It’s a good thing misery loves company or I would be here all by myself.  Brooks Buford

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Posted: 09 May 2008 08:15 PM   [ Ignore ]   [ # 1 ]
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You should be wide on the grip, wider than normal.  3-4” from your melon seems a bit close to me.  The bar should be a little to the rear, arms locked out.  There has to be a link on the main site somewhere, if I can locate it, I’ll include it later.

I am very much a novice at the OHS myself, so take my suggestions with a grain of salt.  And heed the advice of the more experienced, which I’m sure will be soon to come and much more descriptive and complete.

Mike

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“The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who comes up short again and again, because there is no effort without error and shortcoming…his place shall never be with the cold timid souls who know niether victory nor defeat.”

T. Roosevelt / April 1910

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Posted: 09 May 2008 09:37 PM   [ Ignore ]   [ # 2 ]
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A squat is a squat, so we teach all the squats, from air to back to front to OHS with the same stance.  Additionally the mechanics of the squat are the same.  The hips drive back and down, the knees bend to support the movement.  If you watch someone who has trained with us for a long time and vid them squatting from the hips down, you will not see much difference throughout the range of movements.  The novice mistake with the OHS is to start the movement at the knees to keep the torso upright.

Grip width is optimally set so that the bar is 8 - 12 inches above the head.  However, shoulder flexibility and safety are a primary concern.  A good way to determine hand spacing is to do a few dislocates.  When it starts getting difficult to pass the bar through back off a little.  That is generally a good place to hold the bar in OHS and snatch.  It allows for an unrestricted pass through if you lose the bar back.

The bar needs to be centered over you mid foot throughout the movement.  If you are inflexible in the hips your body will tend to pitch forward as you squat, to the degree of inflexibility.  I have seen people OHS are so inflexible that their body in horizontal to the ground in the bottom position.  Although not optimal the squat is still good if their hips are below parallel.  In this case if their shoulders are flexible they will roll their shoulders back as their body inclinates forward.  The bar remains above their mid foot throughout.  If they were to keep the bar above over their head it would be well away from their center of gravity.

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All of life’s problems can be solved by heavy deadlifts.

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Posted: 09 May 2008 10:00 PM   [ Ignore ]   [ # 3 ]
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Thanks GD. I will go back and study the squat in SS and work on my form with a straight bar and no weight. I’m sure i’m making the novice mistakes. Thanks again.

Nappy

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43/m/6’4”/225#


You decide your own level of involvement. Tyler Durden

It’s a good thing misery loves company or I would be here all by myself.  Brooks Buford

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