Table of Contents:
Improving Stability In Your Overhead Squat & Snatch |#AskSquatU Show Ep. 19|
Video taken from the channel: Squat University
Overhead Squat Therapy
Video taken from the channel: CrossFit®
How To Overhead Squat and Top 3 Mobility Drills For OHS TechniqueWOD
Video taken from the channel: Barbell Shrugged
The Overhead Squat
Video taken from the channel: CrossFit®
CROSSFIT TIPS Mastering the Overhead Squat 1st Phorm Fuel For Sport Performance Institute
Video taken from the channel: 1st Phorm
How to Improve Your Overhead Mobility | Cole Sager
Video taken from the channel: Cole Sager
HOW To Overhead Squat: Mobility, Technique & Strength
Video taken from the channel: OmarIsuf
How to Do the Overhead Squat 1. Establish Position. Start with the barbell placed overhead, with the grip set wide. The grip is typically taken with 2. Begin Descent.
As you begin to descend, be sure not to extend the lumbar spine, but rather keep.The bar should be in the palm, slightly behind the center line of the forearm. Grip the bar so that when it is placed overhead it is about 6-8 inches / 20cm above the top of your head. The hand and wrist are allowed to settle with the wrist extended.
Don’t try to hold the wrist in a neutral position.Movement. Instruct the client to squat (at a natural pace) to roughly the height of a chair seat and return to the starting position. Repeat the movement for 5 repetitions, observing from each position (anterior and lateral).
As the fitness professional, it is important to obtain as much information as possible.How to do the Integrated Overhead Squat Flexibility exercise. Start half a foot away from the wall and have your arms extended over your head. The hands are only in slight contact with the wall, you are not leaning against the wall. Descend into the full squat position, whilst maintaining contact between your hands and the wall.The overhead squat is a really difficult movement to do correctly.
To do it wrong is to do yourself a disservice. So, before you get under a loaded barbell, do this drill. To start, stand with your back against a wall and your feet about 6 to 10 inches forward.To test shoulder mobility for the overhead squat, we’ll grab a pvc pipe with a shoulder-width grip and palms down. Sit with legs crossed and your back flush to the wall.
While keeping elbows straight, see if you can touch your forearms to the wall. For extra credit, reverse your grip and repeat.Locked and loaded: To perform the overhead squat, think about pressing into the bar and keeping the core engaged with your weight on your heels.
Check the movement step by step. If you want to know how to improve the Overhead Squat and check the movement step by step, I recommend executing the full movement from descending into the bottom position, holding the bottom position and ascending into the.To do a basic squat: Start with your feet slightly wider than hip-width apart. Keep your chest up, engage your abdominals, and shift your weight onto.The Overhead Squat Assessment is a dynamic postural assessment that helps you identify muscle imbalances.
To perform the Overhead Squat Assessment, you or your subject will: Stand with feet pointing straight ahead, and The feet hip-width apart, with.The Squat: Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance. Initiate the movement by.
About this exercise. Muscles Worked: Arms, Back, Shoulders, legs Difficulty: Hard Equipment needed: Barbell Grab a barbell with palms facing down and hands almost at the ends of the bar.Overhead squats are the only exercises I have a visceral, emotional response to, as I know they will not progress overnight. The overhead squat is a great exercise though, as it does more than screen athletes or help with mobility.The overhead squat can be one of the most challenging and intimidating exercises to do in the CrossFit hierarchy.
1st Phorm Athletes Jeremy Mhire & Alex LaChance show you how to safely and.The kettlebell overhead squat is an extreme position. Whether with a single bell or two, most athletes do not have the requisite mobility to access full depth.
As with the barbell overhead squat, the most common limiting factors are overhead position (tight shoulders and poor thoracic extension) and squat position (limited hip mobility, knee.
List of related literature:
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from Arnold |
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| from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
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| from Athletic Body in Balance |
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| from Natural Bodybuilding |
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| from Stability, Sport, and Performance Movement: Great Technique Without Injury |
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| from Implant Dentistry E-Book |
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| from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance |
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| from Daoist Internal Mastery |
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| from The Fully Raw Diet: 21 Days to Better Health, with Meal and Exercise Plans, Tips, and 75 Recipes |
196 comments
I really want to master the snatch, but this overhead squat is so difficult ��
2:11 you have a little bit of hyper extension of the back and a little bit of pelvis tilt at the end
But anyways, nice squat:)
КАК ДЕЛАТЬ ОВЕРХЕД ПРИСЕДАНИЯ (перевод на русский язык)
Выполнение оверхед приседаний делает регулярные классические приседания / фронтальные приседания намного легче (лучшее положение).
Проблемы, такие как «удержание корпуса и рук в вертикальном положении» на приседах, устраняются, если вы можете сделать рывок 175 кг.
1.Используйте рывковый хват (когда в висе, бар должен быть около вашего бедра).
2. Чтобы попасть в положение для приземления на корточках, вы должны делать push-жим, жим из-за головы или рывок.
3. Бар, плечо и лодыжка должны быть в порядке.
Обратите внимание, что планка, лодыжка и плечо выровнены. Любая потеря позиции будет нестабильной.
4. Приседание начинается со сгибания колена.
5. Приседание так глубоко, как ваша мобильность позволяет.
6. Это намного сложнее, чем кажется. Начать очень легко.
7. Используйте это как приседание (разминка, вы заметите, насколько легче приседать)
Плечи должны быть отведены назад, опущены и лопатки сведены, НЕ поднимать плечи.
The OHS is one of the most dangerous and impractical exercises you can do. Impractical because I dare anyone to find an occasion in their everyday life where they have had to use this movement to lift anything. Answer is likely NEVER. And dangerous because anytime you bring your shoulders behind your center line, they are at greatest risk of injury because the shoulders are not built to operate this way. Snatches and front squats are far more effective and safer alternatives you can do instead (and which actually mimic real-life lifting movements)
Great video I really like the explanation of the movement and the tips on what to watch for when performing the exercise this is kind of a trickier movement for me.
this is great thanks guys. i struggle to get low on my overhead squats so its good to know its about enhancing flexibility. I look forward to more practice.
Any suggestions on how i can stretch better to accommodate for quickening the process?
Why do all these Fitness YouTube Bros have to carry on in this overly enunciated voice? The content might be decent, but it’s such a turn-off.
the guy doing the demonstration at around 2:20 is going in to anterior pelvic tilt on the way down, and then buttwinking back to neutral at the bottom. tighten up those abs!
Any advice for doing the Overhead Squat on a Smith Machine? Or anything done differently?
Fucking hate weight lifting shoes. It would be impressive if you had the mobility to overhead squat with perfect from while barefoot, or with fivefingers. It aint with those fucking high heels.
For me it feels more comfortable if I do it with shoulders up. I used to do it like that also when I do handstand or doing military press. But I will try out both to look what is the best for me.
“I doubt they will talk about if I should be shrugging my shoulders or not which is what I’m looking to find out.” Oh dang. They did!! This video covered everything thanks guys.
are there any specific excersices i can do to get better mobility i cannot even get my hands, shoulder, ancles in the same position standing straight?
I can’t overhead squat worth a shit. I can squat and front squat perfectly but when I try to overhead squat I suck ass��
Really helpful video. I suffer from tight hips and ankles. Too many sprint drills in rugby for years without proper stretching and mobility work. But Crossfit is already helping me loads after only a short time period
So I want to do this to help with imbalances but I couldn’t do a 35 point plate the bar is 45. I want to get the technique down before I start with weight. Advice? Rn im trying to do it with anything I can find but as I got up I fall forward help please and don’t be a dick
I tried overhead squats once thinking I was all cool. I couldn’t even do 1 rep, I kept falling over. Even when I just used the 45lb bar
Hey, is it okay you can make a video on how to fix and strengthen(well rebuild) the arch on a foot for people that are flat footed (fallen arches) in which can be a major issue when it comes to squatting? @SquatUniversity
great stuff. about to hit the gym and do the overhead squat! Thanks for the advice guys, keep on ROCK´N!
Is keeping your knees behind your toes only for back squats or is that a myth altogether?
Thanks for this video bro! I do bodybuilding and powerlifting style training and have always liked Olympic style lofts so I’m trying my best. Will be posting a video today.. feel free to check it out and laugh/critique ��
Thanks for this video. I’m really struggling with my shoulder/ankle mobility for the OH squat, snatch, snatch balance, etc. Super frustrating because I know the strength is there. This video helped. Hopefully the mobility will come as I keep practicing.
Hey Omar! Love your vids. I find your videos with the following coach are too lengthy. I watch them and other videos as much as possible but there more efficient videos out there. Dude i want your shirt. GIVE IT TO ME=p!
Olympic lifting does not teach full external rotation… usually they advocate for something that is about half way between full internal and full external rotation. See, for, example Greg Everett’s recent book (2016, 2018) wherein he very specifically addresses the matter (Everett’s book is blessed by Bergener, btw). In my own experience, I have found the Olympic lifting approach to the overhead position to be simpler, stronger, and more stable than the Crossfit approach (and I am a Crossfitter). I actually find it rather odd that Crossfit doesn’t just use the decades of established Olympic lifting knowledge…
Really appreciate this video! Very timely for me. I have difficulty in my OHS position.
I like the Rogue Ohio bar for general use. At about $300 you can’t beat it
Pretty much all top olympic weightlifting coaches recomend shrugging your shoulders up and rotating your elbows behind you to create a stable position, contrary to what you said in the video. Otherwise great video thanks
Never really understood the point of ‘weightlifting shoes’ but from this video it looks as though they help elevate your heel off the ground therefore ‘helping’ with your ankle mobility. Is that what weightlifting shoes are for?
does this workout your core more than front squat? hurts like a modasuka
tried oh squats today, 10kg felt heavy hahahaha (my max back squat is around 110). These are ALOT harder than they look!
a year later after this was uploaded and i can barely overhead squat
I’m getting numbness in my thumb and up my arm on my right side when I overhead squat, only on my right side. Why is this?
When doing all these lifts, how far apart should your feet be and where is all the weight distributed? Is it in the legs, back, what?
I am starting my oly lifts and have found omars videos to be very helpful!! Omar, please continue making videos on the O lifts!!
thanks for the video. gonna try the upper back extensions and see if I can finally do an OH squat without my arms coming forward
Much appreciated. I’m trying to mature my overhead squat so that I can snatch. This vid gave me some good nuggets to think about and incorporate. I will def start doing OHSs before my squat routine.
This is bad.
Her T-7-10 vertebrae is clearly restricting her movement. This is evident at 2.17, where the instructor has her hand on her back.
But hey!!!! Crossfit cant see this and believe you can just smash it. The instructor is a liability.
That #2 “mistake” is performed by world class Olympic lifters. Gymnasts also elevate the scapulae when supporting their weight overhead (handstands). I call bullshit. Sick of this broscience.
aren’t your knees supposed to be behind toes when squatting?
Nailed another one Doc!! This is the best T-get up tutorial I’ve seen. I actually think I can do them properly now and maybe reap the benefits! No input on high end bars cause I’ve never trained on one.
These are more difficult than they look. I don’t know what to call it, but something feels tight in my core when I try to overhead squat. I think I just need to train it until it feels right. Great vid.
I enjoy all sports of working out when it comes to powerlifting/oly/strongman keep it up Omar! Maybe one day we’ll snatch or deadlift together
I have terrible ankle mobility due to fluid in my right ankle. I tore a bunch of ligaments playing basketball about a year ago so I got an MRI about 5 months after the initial injury and it said I have minimal fluid in my ankle. I was referred to an orthopedic but my insurance expired and now I’m left without insurance. What should I do in terms of improving my ankle mobility without getting the fluid removed?
Love the olympic lifting videos by the way, keep em coming brotha!
overhead squat might be the most functional barbell movement
Omar halp, I love clean/jerk and ive been doing it since i was a freshman in highschool because my wrestling coach incorporated it into our training, however now that im graduating and lifting on my own I decided I really wanted to expand my oly lifting into snatching. How can I get comfortable with my snatch the same way im comfortable with my clean? When I clean I know how it feels when it feels good, but with snatch it just feels so strange. I think it must be that catching the bar in the front squat position is much more stable that catching the bar overhead. I know it will mostly take a lot of practice, but do you (or you fellow commenters) have any tips on really locking-in my snatch form? I dont base my entire routine around oly lifting, but i do do assistive exercises like wide grip behind the head OHP (i do it while sitting in a full squat to help maximize my ability to open up my hips), snatch grip overhead lunges (super setted with heavy dumbell lunges because I cant really hold enough weight over my head to be able to hit my legs hard), snatch balances (starting standing with barbell on back and snatch grip, pop hips and drop down catching in snatch position), and snatch pulls as well as doing adding a segmented pull and/or hang snatch in combination with any of these workouts, usually as part of the warm ups or earlier sets. When I do a full snatch I really try and focus/visualize on getting the bar to my hip position and then following through the hip/triple extension pulling straight up, after catching I usually like to pause in the overhead squat position to make sure im really flexing my core and lower back tightly and then squat down even lower to help get used to having the bar overhead in a full, deep squat position with hips open. I weigh give or take 148lbs depending on my hydration and have hit a 135lb snatch for a 1rm on multiple occasions now so i wouldnt say im completley foriegn to snatching but Im really looking to take my form up to the next level. Ive 1rm’d 185lbs for just a clean and done 165lbs for the full clean and jerk 1rm. Btw to anyone who makes it through this BOOK, thank you for your time.
When the bar is overhead, are the shoulders blades shrugged up, or down and depressed?
I have seen the cue of turning your elbow crease to face forward, it does seem to make me feel a lot more secure in the back of shoulders, if that helps anybody.
Is that Ellie Golding in the background???? Or am I just hearing things
i kept trying to do this at the gym today and since i broke both my ankles they’re sorta weak and not that mobile thinking this was gonna be easy i immediately fell into the rack haha only doing it with 90 pounds
Not fitness related but would love to see some of your football highlights from college!!
You didn’t even cover any mobility issues that might be exposed with this movement.
I tried to overhead squat for the first time today and couldn’t get into position. This is incredibly useful. Thanks
Hey Cole, so I’m a block mason and new to Crossfit. My job requires me to be bent over laying concrete blocks 8 hrs a day, which I believe is making it harder for me to overhead squat and front squat. Any tips other than this video. Thx
Si estoy entrenando de lunes a viernes…tengo que hacerlo esos mismos días? Aveces siento que no tengo movilidad yo no puedo levantar la barra en posición fe Squat aveces es desesperante…Sending hi from Colombia ����✅ Gracias.
Thanks for the tip Cole. I will definitely try this out, I’m a tall guy and the mobility is not great for the snatch.
Shoulders seem to be externally rotated in the overhead position, bad technique
Pay attention to your shoulder blades, they wanna be up and together, putting the weight on the neck and other trapezius parts and less on the shoulders itself
Save your shoulders
Rotate internally overhead
Thank you for this! A friend of mine is slowly getting me into Olympic lifting and I noticed that my right Glute would feel pain when I would get into an overhead squat, but I love this advice! Thank you
Do you have a program where one can follow to learn/improve technique in Crossfit weight lifting and gymnastic progressively? I have learned a few things with you, but now I’m looking for an organized day by day protocol that can track my progress in all those areas and take me to the next level.
I am pretty short and stocky and feel awkward with positions like this, I have learned to start with plates under my heels helps a lot as I am working on hip mobility as well
Great video. I will definitely do this and I’ll tag you on instagram. Thanks for the tips.
Hang from a bar with toes just touching the floor for 7 minutes daily ��
everytime i do a snatch, my shoulders push the bar forward. i feel i have an abnormal position somewhere in my neck and shoulders!
Not sure if people are going to realise what a gem this is. Not just for overhead mobility but basically what makes the great great. Their consistency and dedication to their goal. Consistency is key.
Love all the videos! I want to get a 300lb ohs. What should I add to my program in addition to the overhead squats to improve my 1rm. Thank you!
Hy Cole, I have the same problem “before picture” my lumbar spine in overhead, can you give me a advice for change that? Thanks man��
Thank you! never thought of sitting squats, I’ll definitely start doing that cause my shoulder mobility sucks!
Thanks for this! Simple and easy, just takes time. Definitely can incorporate this.
thanks Cole!!, do you think this will also help on the elbow position?? I trend to move them inside instead of the external rotation I always heard about, this makes me look like the weight is about to crush my head although I feel a good position to come up when I squat
Thank you for the videos man, nice to know I’m not the only one suffering from shoulder stiffness post college football. Front rack mobility is another problem area, any tips on how to improve in that position?
What if you are not able to use a barbell every single day (I am not at the gym everyday). Is it a good idea to do squat therapy (squatting in front of a wall with your arms stretched above your head) instead? Or do you have better suggestions?:)
This is a great video. I struggle big time with shoulder and hip mobility
1. This is a great and a much needed video for me. Will definitely do this daily. 2. Any tips for hip mobility
what per-workout warm-up routine do you go through? also How do you get into the right head space for your workout?
For these seated interviews if you can place a shotgun mic on a stand overhead (just out of frame and a little in front of interviewee) and point it down towards the interviewee’s mouth you’ll get a lot less room reverb, which will help in post and mixing with the music. Also the music is too loud. You could also cut a touch of mid range in the music to help if you have the capabilities. Other than that the production value is high and content is great!
Why is the powerlifting squat not a good idea for the OHS?
What’s the downside compared to the squat demonstrated and are there specific cases where one would actually use the powerlifting squat?
I would love a video on how to deal with athletes who cant overhead squat as a coach. Obviously getting them into some consistent mobility work. But what do you do right on the spot when the wod has OH squats and they can’t do them?
Thanks for the tips, your videos are the highlight of the week.
Thank you for the tips! I’ve been wondering how to get more flexible at the shoulders. I will get to work. Side note: I think your positive attitude is great. Plus, your laugh and smile. Thanks for sharing content with us.
EXCELLENT overhead squat assessment! Thank you for sharing!
Hi Cole, awesome video! Could you do a video on your recovery protocol?
lol i still CANT do the overhead squat. my shoulders/arms cant hold the bar over past my head
Great vid! I have scoliosis as well as a fused thoracic spine. I get shoulder pain on the shoulder that sits forward (due to scoliosis) with anything involving front rack position. Any tips to help prevent the pain or any tips for those with a fused thoracic spine would be great. I haven’t found any good info on this so if you know anything, could you send me in the right direction for resources. Definitely working on shoulder mobility though! Thanks!
Thanks man! A lot of good tips! I would love if you posted a video about squat mobility.
This is a good video. I just re-visited it a year later and still helpful.
I’ve been doing the crossover symmetry as part of my warmup. I’ll look at adding the overhead squat hold. In the video you talked about using the 45# bar and lowering as much as possible until you work your way into 2 minutes in the bottom. Would that be a better progression over using a PVC pipe in the bottom if I can’t hold the bar. Or potentially using lighter bars? I’m just trying to plan my approach as I’m definitely going to start doing this. Overhead mobility is a huge issue for me. It’s very frustrating how little I can overhead squat, squat snatch, etc. Thanks for the video my coach recommended it to me today.
Greeeeaat info, wish I watched this before I did this workout >_<. Now my shoulder hurting
This is great advice. Thanks, Cole! One of the things I like to do is take a PVC pipe (or a barbell) in a snatch grip and lay on a roller. I keep it up high on my back (scap area) and I reach back so the pipe/barbell is on the floor. Then I can drive my hips down to really stretch out the shoulder/pec area. It was a game changer when I first started…especially after a lifetime of bench press. Super tight.
I could literally bench more than I could back squat when I started Crossfit 3 years ago. Crazy.
Keep up the great work!
When I go into the squat the lower I go the bar comes forward? I guess I need to get mobility all over, I guess working 27 years in a factory has it’s toll 59 with health issues trying to do a full snatch before I turn 60 in September��
Barbell talk, love it! Thanks for the tips Cole. I am now working on my front squats, next would be trying the overhead squat. So thanks for the tips. Greetings from the Netherlands!
Where’s that garage gym video?? What do you think are some of the most important at home pieces of a equipment people should have?
Great stuff. I definitely use a band each time but will work in sitting in that OHS position.
Thanks great video! More mobililty instructions would be great!:)
Great video Cole, I totally agree with crossover symmetry. I have been using them for about 4 months and getting more and more comfortable in an overhead squat position.
What makes them think they can externally rotate the shoulder for years, with no injury?
If you’re taking suggestions for future videos I would like tips on how to improve ankle mobility.
My overhead mobility sucks something awful, thanks for the tips!
Simple enough to follow but equally effective tip, thanks. If you can show some techniques or tips for improving upper body/pull strength(specially pull-ups) that would be really helpful.
OMG, best (non) tip out of this video was how to get the band on the bar and get it tight so fast, lol!
I’m having a hard time with overhead squats and I think the external rotation is going to be the charm that makes today the day.
Definitely the mental part for me trying to hit 185 today.
I struggle with the calf mobility I can’t get ATG in my back squat because of the restriction. The real problem is that I spend significant time trying to stretch my calves with no success. I have not found any good videos to help me mobilize these calves beyond normal conventional techniques. Any thoughts?
Why externally rotate the shoulders so armpits face forward?
But unless one is doing snatches, there’s absolutely no reason to perform overhead squats.
I love it because that how I train to lift my girl at the beach on Summertime. Sabroso
12 Programs, Nutrition, Coaching, and More https://bit.ly/2OX7iC3
Her hyperextension In the elbows should be addressed, add a load to that and shell break her arms
Great tips and easy to understand. Currently working with a client with mobility restrictions in ALL of the joints you covered in this video. At the moment I am trying to improve his thorasic extension and shoulder mobility, but his mobility at the hips is also insufficient. Should I prioritize mobility in a particular joint over others or address them all equally? I’ve been following you for years. You guys are the best!
I was waiting for you to go over how to improve shoulder flexion range of motion but you stopped
Love all your videos! What should I add to my program in addition to the overhead squats to improve my 1rm. Thanks. @265 my goal is 300lbs
1:40 annnnnnd turned the video off hahaha anyone who instructs athletes to do that is a moron
You mentioned how to test your shoulder flexion but didn’t show a good stretching exercise to improve upon it like you did for the other things you tested. Maybe PVC pipe pull throughs?
It would be cool if they took a look at the questions afterward:) Seems to be a common issue. Guys? Little help?
Hold on a second, u showed how to test for shoulder mobility but not how to improve it.
Go to Unflexal webpage if you’d like to learn about workouts.
thanks for the tips man really needed this. I managed to do it correctly now after your explanation thanks again:)
going to try that. thanks, my problem is my shoulder flexion. I love the exercise but can’t go super heavy cause my shoulder rom sucks.
So you’re supposed to have your knees in front of your toes? I thought that was a big no no unless there’s some sort of exception I’m missing here.
I literally have a deficit in all of these areas. TIme to start back at the basics
This is great…. not once has this been explained to me during any XFIT session and i struggle in the OHS… evidently it’s my thoracic area, i never knew until now.. Thanks a ton guys!
I want to be able to do this so badly but my shoulder mobility is terrible.. I always end up leaning forward and can hardly squat to parallel depth. (while overhead squatting)
Good video. Even better how much you reply to comments. Well done sir
What I wouldn’t give to be able to do an OH squat…sigh…
What do you recommend for restriction in knee flexion? I’ve never been able to find this anywhere.
HECK yes. You guys explained beautifully and comprehensively, yet in a simple way. Do you know how many videos and articles I’ve been looking through to get something as explanatory as your video? Many. Too many. Looks like I have shortcomings in ankle range of motion as well as him ROM.
Thanks a bunch for your videos. Your guys’ formula is great. Great charisma. Informative. Simple to follow. I’d say keep it up.
What name have you given that lunge at 5:45 in the video? It’s a nice variation of the squat where you have your elbows pressing apart your knees.
awesome topic and tips! Great advice on consistency…I like the 2 min hold in squat position. I have been doing PVC pass throughs in squat position and that has helped me so I will def try just a hold as well. thanks!
fix your fuckin mic. made the video unwatchable…almost. i still watched it. your breathing is horrendous.
These guys seem to seriously know what they’re talking about. instant subscribe
It is beyond me why you would want to put the bar above your head to squat?Why not rest it on your upper back and squat?
i can do all of the mobility tests with no problem but i cant get the bar in a strong position when i squatted down. so the bar is not slightly behind my head, it stays in line with my back
ok you gave fixes for ankle, hips and upper back, but never said what to do to fix shoulder flexibilty and mobilty？ wtf
Hi. I appreciate your explanations, however, I think, I’ve misunderstood your speech, although I’ve understood your video.
I really have a problem with OH squat, on the one hand because I need to empower my shoulders and, on the other hand, because I have to open them
You should take into account that I’m a rookie
I need to improve my shoulder flexion… anyone could help me with good exercises to improve it? @Barbell Shrugged could you help me.
Yeah u showed how to test the lack of shoulder range of motion but failed to show how fix it, what can someone do to fix that???
shoulder mobility stretch? to fix the lack of mobility there? Feel like it got glossed over
Great video Cole, and just wanted to let you know I ordered a set of cables from Crossover Symmetry, I had used them before in other gyms and really liked them, my gym does not have them, I thought they would be too expensive, but they’re not!!! Especially with your code, thanks
I’ve been told to have my hands far out for the snatch or overhead squat because I take a slightly narrower grip normal only because it’s comfortable for me and I actually wrap my fingers around the bar for added security.
I understand that there are different body types and sometimes I feel as though the coaches at my box forget that. I mean my movements with those lifts are fine.
So the question is should I do the textbook set up or do what I’m comfortable with?
I really appreciate this video, I’m pretty sure I’m lacking in the back, so I will start rolling. Always wanted to do the overhead squat but my back keeps pinching as I go down, so hopefully this helps, thanks guys
I suck OHS’s and the worst part is that I can’t improve on them because I have a wrist injury that doesn’t allow me to push my elbows forward…
So how do you improve then shoulder flexion? Because I think they only said the way to test it and this is specifically my nemesis.:(
Thank you for sharing this info I really appropriate it ����
Just did 135 lb overhead this morning, felt really good but still need to work on ankle mobility.
I like these vids because they give reasonable standaards. Keep up the good work
The common theme among everyone that has a had time with these is the ankle flexibility. I know I suck on these, it’s nice to see a more comprehensive way of remedying that problem. Thanks guys keep it up
Good work, homies, my OHS sucks tight ankles, lats, t spine and EVERYTHING! I am K Star’s Nightmare:)
I’ve been struggling with OHS. My back and ankle seem to be in a good position but shoulder mobility is my only issue. You should upload more videos on shoulder mobility drills. Thank you for this video.
You can’t learn Olympic movements by watching YouTube videos. You need a good real life coach.
Thanks for not making video 15 minutes long and talk about everything but overhead squat
Short and simple video Thanks A Lot ������
Great video but “athletes”? C’mon. Recreational gym goers is as serious as it gets for those people.
I thought about doing a overhead squat on a Smith machine to help me keep upright and during the squat and shoulders back, but I quit planet fitness no free weights just dumbbells
Oh my gosh!! Can you be my coach please �� Love your approach!
I can’t even do a squat ����even when I try I can’t do it my coaches get mad at me constantly
Welp, for beginners, she has very poor posture which she should have been starting to work prior to even think in ng about doing an overhead squat.
What an impressive communicator. I loved watching her coaching style.
Thank you for this video! I have been struggling with my OHS. This is a great tool to use to perfect them.
5:51 I thought the shrug during the snatch was to prevent shoulder impingement. Correct me if I’m wrong.:)
The cue to externally rotate the shoulders is completely wrong.
fuck this confuses the SHIT out of me when im actually doing it
Did you find gymnastics movements more difficult for you being a taller athlete such as myself??? Some things you did to improve?
What makes them think they can externally rotate the shoulder for years, with no injury?
What a great idea for a series, we are excited to learn! And the transformation from the positioning when you started to now is inspiring!
The shoulders are too externally rotated. A good squat assessment for beginners overall, but those shoulders ain’t right.
it was all wrong she explained it all fucking wrong!!!!!! Every thing in that overhead squat lead to injuries guys please watch out go watch olympic weightlifting videos if you like to do overhead squat!!
Thats the way i would Talk to cassidy in bed….slow slower come on cassidy..DO IT CASSIDY…YESS CASSIDY…CASSIDYYY
My knee tends to dive during the OHS. What’s the test and fix to minimize my diving knee?
i did Crossfit before but never knew about this awesome and on point therapy! Will do this later!
“Let’s think before we throw out more queues…what’s that going to do to Cassidy?” “She’s gonna forget the shoulders.” Wrong answer. ROFL.
This is just what I needed after 17.3. I am looking for a path to evaluate and improve upon and this is perfect. Spot on training. CrossFit needs more experienced trainers like her.
my problem is my shoulder mobility sux goat nipple, plus i need a coach.
I love that! Is very hard for me to get a good position in a squat!
That was a good overhead quat assessment. But towards the end she found out what her issue was.. The couch did t say what it was. Could it be her shoulders needs more work?
internally rotated shoulders give you much more stability in the overhead squat then externally rotated shoulders
Cherie Chan is a boss!! Always on point with these tips and drills! Thanks!
Outstanding overhead squat tips. So helpful for me and anyone else challenged by them. Definitely will use those training tips. Thanks!
Good tips thanks for sharing.. you are such an inspiration. Love your character.
Wow this actually helps me a lot, I’ve been having the same issue when doing the OH Squads. Thanks a lot!
Never seen this before. Thanks for sharing. Going to add into our programming as skill piece.
Thank you for making this video. My OHS technique sucks, and you’re helping me suck less at it! Cheers mates
What about the shoulder position during the movement? There’s many literature and videos stating that external rotation is ideal but there are also professional athletes who perform the movement with internal rotation.
my favourite bar is the barbell because its good for nearly everything very good stuff
don’t you think holding the kb like that might be painful in the wrist? There is only one way to figure out just by doing it.
❤ this info. Consistancy is key. You have to want to do it every day.
In India Eleiko is not easily available and also very expensive. BullrocK is the unbeatable barbell available in India. Especially the cerakote version, 1800lbs, 8 RNA needle bearings, great spin and grip.
Hello sir, I am facing problem in snatch that is when I execute the snatch my hips don’t go down much and the snatch falls forward and sometimes I also go forward with the barbell when I am lifting it upwards
elieko is my preferred but rep fitness gladiator bar feels great as well. both have excellent spin and grip. I assume the elieko just has better metal and whips better.
I definitely need to work on my overhead squat. I have a bad habit of just power snatching it and then when it comes to the heavy weight I can’t get low enough ahaha
Great video. Personally, I like the Xmark bars. I like the manganese phosphate finish that they use.
I go to a weightlifting gym… all of their Olympic barbells are uesaka. They’ve also got a safety squat bar, a Swiss bar, a Buffalo bar, bamboo bar, a trap bar, etc. All of the plates are calibrated too, they’ve got trainers, and competition plates. It was funny when I first started out squatting like 135 for 5 with like 2,000 dollars of barbell and weight on my back ��. So uh, Uesaka I suppose, I’ve never used Eleiko.
i recently did 135 lbs for 8 reps with this movement, i highly recommend it as it will make your back, shoulders, traps and legs much stronger. it will also improve your core strength.
Is it correct to say that the more mobile a joint is, the less stable it will be? Like the shoulders for example.
@squatuniversity For someone who can overhead squat and snatch but can’t snatch grip bottom press what would be your go to assessment for finding the limiting factor and how would you go about addressing this (e.g. mobility, correctives etc)? Great content and I love how you make time for every reply. Thank you in advance
Good stuff. Something that has helped me is overhead squatting with a bamboo bar and light kettlebells attached with short rubber bands. Try them holy hell that fires your core and shoulders. I like to use it as a warm up
I use to give crossfit shit, but now I am doing snatch for fun just power. I’m changing my mind about it. I enjoy the mobility. Still not doing crossfit, but love they have some good info for mobility. I just want to snatch, clean and jerk for power instead of conditioning. Want to train like Lu. Crazy olympic guys. Over time your mind just changes.
Great video, I’m going to try the behind the neck press next training session for sure!
I was wondering though of you could make a video about hip mobility? I know you have some videos for hip impingement, but I would like one about how to increase mobility for internal and external rotation.
Oh and, Eleiko bars all the way!
Eleiko Weightlifting for snatch n clean n jerk, any crapy barbell for everything else, what about you?
I like this initiative. But shrugging in the overhead position is by no means inferior to your method (for clean cut weightlifting). It is, however, more useful for individuals with exessive shoulder mobillity (yes isaid exessive) by allowing greater portions of pec\ lat ivolvement, to keep from loosing snatches etc. behind. Torokhity should know. This issue is uncommon but real.
you make this look way easy, tried it in the gym today and couldnt even do 1 rep with the bar
another great video, thank you:)
my favorite olympic bar is….
oh wait we don’t have any quality olympic bar in the gym ( this is not a joke):(((