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manowar669
04-26-2007, 11:59 AM
I know the overhead squat (OHS) isn't an O-lift, but many here do know a thing or two about this lift, so I thought I'd ask here. When I try to do OHS, I have trouble getting the bar back far enough. What can I do to improve my shoulder flexibility? I did injure my left RC a few years ago, which limited my ROM for a while (like 2 years), but seems better now (although I may NEVER be perfect again).

Detard
04-26-2007, 01:44 PM
I would say keep working with just the bar and work on your back flexibility along with your shoulders. I know sensei is like the king of squats so he will probably give you a more detailed response.

Anthony
04-26-2007, 04:17 PM
Look into some mobility drills for your shoulder & thoracic spine. Shoulder dislocates help, but make sure you can do them if you have RC problems (maybe get in touch with your therapist, etc). Practise, practise, practise. Check your grip width, most would say the bar should be about 6" over your head. If it's higher, try a wider grip. Practise snatch balance too.

Bob
04-26-2007, 07:02 PM
Anthony has pretty much hit the nail on the head...
the hardest thing for this old man to do an OH SQ right & deep... is the shoulder work. I've been doing a lot (a real lot) of the shoulder dislocates.. take a look at Sensei's WBB article for information on them:
http://www.wannabebig.com/article.php?articleid=265

I've recently also made my grip wider on all my snatch grips - about 1.5 inches each side - and it has helped my form for OH Squats.. again, like Anthony said.

Also, read up all you can on the OH SQ... it really drills into your head the need to practice, practice, practice... and then when you are done with that, practice again. Some good articles I've found:
http://www.davedraper.com/pmwiki/pmwiki.php/PmWiki/OverheadSquat (with some good links to other online material..
http://www.nsca-lift.org/Perform/Issues/0505.pdf

manowar669
04-27-2007, 05:15 AM
I've been doing a lot (a real lot) of the shoulder dislocates.. take a look at Sensei's WBB article for information on them:
http://www.wannabebig.com/article.php?articleid=265

I've recently also made my grip wider on all my snatch grips - about 1.5 inches each side - and it has helped my form for OH Squats.. again, like Anthony said.


Good article, exactly what I was looking for. I knew I could count on Anthony here also. I have trouble getting my arms more rearward than the plane of my ears. My OHS has been limited by this. I can OHS about 115lbs without a problem, but I'm sure my anterior delts are just holding the weight there by force. I can feel myself being pulled forward more and more as weight increases. I think I'll add a bunch of shoulder mobility exercises to my warmup and see if that helps. Not sure if my RC will allow it, but I'm gonna find out. Thanks guys.

Sensei
04-27-2007, 05:31 AM
I don't have a lot to add - Anthony and Bearwolf covered just about everything. Take your time w. the new mobility drills/exercises. It's easy to do too much with them and it's easy to rush things - DON'T.

As far as the overhead squats go, start w. a broomstick or the empty bar if that isn't too much. Try to pull the bar apart. There's a decent Dan John article about overhead squats here (make sure to check the links given too): http://danjohn.org/overhead.html

Here are a few mobility drills/stretches you might incorporate:

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