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 |
80 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