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Performing overhead squats - Apr. 29 2008 12:54:39
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el_Supremo
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Anyone do these? I had a go at them last night in the gym and it was embarassing I was strugling tos quat with 40kgs above my head. When I squatted down and reached paraallel it felt as if I was going to lose my balance and my ack felt as if it has a lot of strain on it. Anyone got any tips?
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RE: Performing overhead squats - Apr. 29 2008 13:02:17
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MMA Guy
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start light, nail the form and work up 
i do not rate these unless its sports orientated, i use squats for leg training and try to minimise utilisation of other muscle groups.
40kg is not going to yield great gains for your legs?
if anything you will be working more on your 'core stability'
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RE: Performing overhead squats - Apr. 29 2008 13:11:32
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el_Supremo
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quote:
ORIGINAL: MMA Guy
start light, nail the form and work up
i do not rate these unless its sports orientated, i use squats for leg training and try to minimise utilisation of other muscle groups.
40kg is not going to yield great gains for your legs?
if anything you will be working more on your 'core stability'
I am doing it for sports mate, boxing, work the core and flexibility. I will bang out a few reps of back squats lunges or leg ppress afterwards for power in my legs
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RE: Performing overhead squats - Apr. 29 2008 14:10:49
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aldo
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Ive been trying to do these for a few weeks now...still stuck on getting the form right with just the bar though.
Seems i cant quite bend my arms back enough at my shoulders, really need to work on flexibility
I always do that at the end of my squats session though, 3 heavy sets normal squats, 2 sets front squats, 1 set 20 rep wide stance, then a few overhead just to finish off 
and its squat day today, cant wait
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RE: Performing overhead squats - Apr. 30 2008 15:29:35
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Raskolnikov
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These will help:
http://uk.youtube.com/watch?v=33P5AI27eiU
I'm quite new to these too. I find what helps to bear in mind is that the bar must be directly above your centre of gravity at all times. So when you're standing up, the bar will be overhead
However, at the bottom, depending on how far you're leaning forward, the bar will be slightly *behind* the head
So maybe the problem is that the OP is trying to keep the bar directly above the head all throughout the squat? This has happened to me a couple of times and it does feel like I might topple over
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RE: Performing overhead squats - Apr. 30 2008 16:57:05
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drewsky
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Yes above the head all the way through the movement won't work but you aim to stay as upright as you can.
As someone said, practice, practice, practice. Use and empty oly bar for many small sets say 8 sets of five over the hour you;re in the gym. It's all about nailing the movement and using FULL range of motion so squat down between you heels. You may need only shoes for this or even 1.25kg plates under the heels to help with this. It also important to snatch the bar up not start with it in a rack and pressing then fiddling around with the grip width.
Of course the way you squat will change once you start putting weight on the bar but move up slowly and again lots of small sets.
It helps if you think about pulling the bar apart with you lats - this can sometimes help relax other muscle groups a little but you should have this feeling anyway as it helps with the stability. If shoulder flexibility is a problem just start with a wide snatch grip and slowly move it in to a narrower snatch grip.
Once you have this stable feeling you'll know but it comes and goes so practice often, I stick a few in warm-ups 2 times a week at least.
It is a great core movement but it will work the legs disproportionate to the load if you do it propely so this means, yes, 50-60kg will train the legs.
I also use it with athletes you use their shoulders a lot but need more strength work (i.e. combat athletes) and also it can be useful for the type of physique orientated guy who no matter what they do can't put much width on their shoulders. It's a kick in the arse for the shoulders.
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RE: Performing overhead squats - Apr. 30 2008 17:02:16
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drewsky
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Also on a side note, when doing any overhead movement like this where the bar is loaded and stability is an issue
1) warn the people around you and ask to be given some room, it's my experience that people are too amazed at what you're doing to argue and
2) if you loose it completely let the bar drop - don't fight for space with it and don't attempt to catch it.
If a gym worker shouts at you for dropping the weight so be it. Gym floors should be rubber matted concrete and Oly bars are designed to be dropped on every lift they do.
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RE: Performing overhead squats - May 1 2008 8:07:24
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el_Supremo
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cheers boys
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