Strength Camp eCoach: Overhead Squat
Video taken from the channel: STRENGTH CAMP
Overhead Squat Benefits: What Is The Overhead Squat Good For? Overhead Squat Tips
Video taken from the channel: Christian Bosse
Overhead Squat Technique Made Simple (Two Tips)
Video taken from the channel: WODprep
Overhead Squat tips: Why Overhead Squats What are Overhead Squat benefits
Video taken from the channel: Christian Bosse
Kettlebell Overhead Squat [Technique + Progressions]
![Kettlebell Overhead Squat [Technique + Progressions]](https://i.ytimg.com/vi/IoAtEgb47zs/hqdefault.jpg "Kettlebell Overhead Squat [Technique + Progressions]")
Video taken from the channel: Kat’s Kettlebell Dojo
Improving Overhead Squat Movement | JTSstrength.com
Video taken from the channel: Juggernaut Training Systems
Stop Struggling w/ the Overhead Squat
Video taken from the channel: Zack Telander
Step-by-Step Instructions. Stand tall, your feet roughly shoulder-distance apart, your toes angled slightly outward. Place the barbell across the back of your shoulders Take a deep breath in and brace your core to help keep your spine stable. Keeping your torso upright (don’t tip forward from.Place your feet shoulder-width apart, with your toes angled outwards slightly.
To Squat down: Take a deep breath in, moving your hips back and pushing your knees out to the side, maintaining a straight torso until your hips are just below parallel with your knees. Keep your elbows.Stand up straight with your feet slightly wider than shoulder-width apart.
Squat down until your thighs are slightly higher than your knees. Propel yourself upward so your feet lift off the ground. Land with soft, bent knees, and settle back into the squat position.In this squat variation, bringing your hands overhead and your arms to the sides gives you momentum to jump higher.
These squats will also increase.5 Training Techniques to Improve your Overhead Squat. The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.
This demanding exercise reveals every lack of mobility without mercy.Overhead squats are arguably the most technically demanding movement in weight training, along with the Olympic lift variations. They have tremendous positive effects on mobility, squat depth, back strength, and stability, especially where it translates to other lifts.
You have to practice the overhead squat to master the movement, but it’s damn hard. That’s where I come in. This step-by-step guide to the overhead.8. Overhead Press Variations. There are numerous variations of the standard overhead press.
The traditional overhead press uses a barbell, but you can also use dumbbells or kettlebells. 1. Seated Press. The seated press is performed the same way as the overhead press. The main difference is that you are seated on a bench rather than standing.Concluding, the Overhead Squat is a squat variation, where you hold an implement over your head and squat.
The implement can be a barbell, kettlebell, dumbbell, or whatever you use, and the squat movement can be done bi-laterally, hence on both legs, or uni-laterally on one leg. Let’s jump into the benefits of Overhead Squats.One-arm overhead cossack squat There are a few options for an overhead cossack squat, including one-arm and two-arm variations.
For a one-arm variation —.The pause overhead squat is done similar to other pause squat variations, and can be a great way to increase control, core stability, and balance in the bottom of the squat.Benefits of Squats with Narrow Stance. Squat is a basic exercise for women.
Everyone should include this exercise in their workout routines. They not only strengthen our legs and tighten the glutes but also make the quality of life better. Squats strengthen your core as well, and help you enhance and maintain balance and mobility.A post shared by Functional Fitness Equipment (@kingsbox_) on Sep 15, 2018 at 2:29am PDT Overhead Squat Variations. Below are three (3) overhead squat variations.
Overhead squats require more investment than typical exercises, but the results lead to direct and indirect benefits. Roughly 10 years ago, Laree Draper, an editor and wife of famed bodybuilder Dave Draper sent me a copy of Cook’s Movement.Well, the overhead squat is the worst squat for that purpose. Any other type of squat is superior since the limiting factor on the overhead squat is holding the weight overhead, not leg strength. You’d use a lot more weight and be able to do more reps with conventional squats, Zercher squats, or front squats.
Fix Your Squat: Part 1 Ankle Mobility for Squatting w/ Dr. Aaron Horschig of Squat University Duration: 21:50. Barbell Shrugged 822,054 views.
List of related literature:
|
|
| from Physiology of Sport and Exercise |
|
|
|
| from Glute Lab: The Art and Science of Strength and Physique Training |
|
|
|
| from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
|
|
|
| from NSCA’s Guide to Program Design |
|
|
|
| from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance |
|
|
|
| from Introduction to Ergonomics, Second Edition |
|
|
|
| from Science and Practice of Strength Training |
|
|
|
| from Stability, Sport, and Performance Movement: Great Technique Without Injury |
|
|
|
| from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body |
|
|
|
| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body |
42 comments
I find that it helps to stretch the hip flexors and do deep overhead wall squats with an exercise band to increase mobility. I also throw in som hip thrusts to warm up.
I can only workout in the middle of the night (due to work and custody schedules). My gym is a 24 hour gym (thankfully), but as a result, they have mostly machines. I can’t afford the other gyms in town, and have just an apartment so no room for weights in my home. The gym I go to has only a Smith machine for squats. There are literally zero free-standing barbells, and zero squat racks. Any advice on how to get this exercise in?
im sure someone has broken their neck walking down stairs as well
Hi Zack,
I am a gym noob who’s been doing stronglifts 5×5 for 2 months, and recently discovered the olympic lifts. As the overhead squat is often touted as ‘the thing you need to be able to do before doing a full snatch’ I made it my mission to do the overhead squat but after a week of just trying it with a dowel at home I made no progress (I couldn’t even get near parallel without falling backwards or bending my spine).
Then I discovered this video and today at the gym I devoted about an hour and half after my usual routine to doing this progression and focusing on the points you raise in the video. Within an hour I was overhead squatting the dowel to nearly as deep as I can high bar squat, by the end I pulled off 3 good form squats with a proper barbell but had to give up as my shoulders and forearms were really starting to give in. I used to think that maybe my shoulders aren’t flexible enough to do the movement yet, but now I can see I simply wasn’t in touch with what the movement actually should feel like.
So within literally 90 minutes, I went from no overhead squat ability to squatting the bar 3 times! Thanks for this video I’m honestly shocked how much it helped.
Dude your channel is just amazing. I’ve gotten a tremendous amount of motivation from your videos to start really working on these movements, and I have to say I wish I’d started sooner lol. Keep the great content rolling, thank you!
The problem with me is the pain in my wrists while i overhead squat, do u think it will go away by itself or am i doing something wrong..?
Do you have to dress like every Middle School / High School gym teacher ever when giving instructions? Nah I’m just messing thanks for all the help!
Literally been trying to think of better ways to cue my athletes all day and this was very helpful!
What is the point of this exercise really? Why not do regular squats and maybe some military press?
We put ourselves in harm’s way everyday anyway, so what’s the difference?
at 0:16 i thought that was a chick behind you. i was so wrong:D
The most simple and practical explanation I’ve seen for this problem. No complicating or trendy foam rolling, stretching, etc..
Great stuff as usual. I found a similar progression a few years ago (albeit with an external rotation bias). The great part was feeling the shoulders lock in at the bottom then standing up with no movement. https://youtu.be/2SV6se27VcM
I would also add for the training cues to keep the shoulders back, with the scapulas as close together as possible.
Where did the Asian guy get the anta shoes from?? I live in Aus have no idea where to go to get a pair
I wonder if it is just mental or simply l lock of shoulder/upper back strength. I can overhead squat, snatch balance, snatch grip sots press easy with wooden stick/pvc pipe. I can overhead squat with empty barbell (max I did was barbell + 10lb each side), however my shoulder/rotator cuff will hurt if I overhead squat too often. I usually need to stop doing them. I can’t snatch balance with empty barbell at all nor snatch grip sots press. (standing snatch press with empty barbell is fine thou.)
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.
Most educational 2 minutes of my life. Just watched this and tried the drill. Thank you!
these are easy I actually do this with clean grip did 185lbs ass the grass
LOL so cringe. “Extension”, “cue”, “movement pattern”. Now that weightlifting is popular it seems to be attracting the same crowd that bodybuilding and powerlifting attracted previously.
Hey Christian, great video. My question is Do you recommend doing this with single arm dumbbells first before actually doing this with a bar first? Thanks in advance.
What’s the point of putting yourself in harms way when you can develop amazing legs without risking a broken neck?
noice
will this help me with thoracic extension in the clean?
What do I do if I have really long arms, a short torso, and limited shoulder mobility? In the power position, the bar hangs well below the crease of my hips, and I can’t comfortably widen my grip any further because I’m already very wide on the bar.
i tried these and i dropped the bar on my neck and broke it, do you have any tips for wheelchair squats?
Hi Zack any suggestion for someone that struggle with overhead squat due to dislocated shoulders? I cannot really perform internal rotation cause it increase the risk of having the shoulder popping out. Thanks
Great vid and great content. But what’s with the look of utter contempt from the lady every time she’s asked to do something? I mean, look at 15:10. And the stink-eye at 18:41. Yikes!
i’m sad my improvement of your logo didn’t make it into the video
-DumbIdiot
Thanks for this content Quinn! I’ve been having a problem with my left arm when I dumbell snatch, it’s definitely my left shoulder mobility… Bc I have no problem with my right arm. I also have been feeling a pop in my upper back (like something is moving) when I shrug with my left arm. This have been really hurting my progress, any tips?
Help me with the visualisation of internally rotated shoulders. Does this mean you feel like the barbell is being split in half in front of you or behind you? Or some other visualisation?
I would recommend those to start with a light weight dumbbell like 5-15lbs 5x-5-10 reps. I do it with a 45lb barbell
Started with back squats now will add front squat and in the future will start doing overhead.
Hey Zack, what should i do if i want to start OHS with a clean grip but my mobility does not allow me?
Great tip Zack! Your videos are very good! And I’m a crossfit fan exactly because it joins different sports! But I believe that if I’m doing a weightlifting movement I should learn from a weightlifter, even if it takes longer to get it right that’s the only way to progress. Same thing for other movements like gymnastics! If I want to do it right I watch a gymnast do it!
Great demonstration of various strategies to improve overhead squat.
That’s a rough lift. I just do the bar right now I can barely stay balanced.
How to teach overhead squat:
*Teach the front squat
*Teach the standing overhead press
*Increase shoulder mobility with shoulder dislocations
Pretty simple.
This is my first time doing this and I can’t even OH squat the bar…
One asian looking dude one asian looking weightlifting shoes.
Great video!
Great vid, gives me everything i need to dip my toe into the OH squat and progress, cool!:)
When i have tried this exercise or actually just a barbell shoulder press,my lower back shakes including my glutes and hams. Does this have anything to do with thorasic extension or anterior pelvic tilt?
You skeptics need to listen. He’s teaching some good shit. Try it before you start complaining. Most people bitching, are afraid of functional movements. This is straight out of the Olympic lifters handbook. Check out Kendrick Farris. One of the Best Olympic Lifters in the world. Get Familiar.
\