I tried doing overhead squat last week and fell in love with it. I was wondering if there is any pointer or words of wisdom from those who had experience with it.
when i do them i get pain in my middle back off to the side. i have trouble with the form or possibley flexibility so i quit until i can figure it out better.
I'm sure some of these will be commonsense, but maybe not so here are mine:Originally Posted by DNL
Make sure your core and shoulder girdle are really warmed up before doing them. As you get better (more flexible, more experienced, stronger), you can just warm up w. the movement, but I'd recommend some calisthenics, other exercises, etc. in the meantime.
Taking a wide grip and trying to pull the bar apart will help w. stability overhead.
Make sure your keep looking straight ahead. The bar will be slightly behind your head.
Keep your heels on the ground and your abs tight throughout the movement.
If you can, use bumper plates.
Don't go crazy w. the reps on this exercise. Your shoulders can get really cranked if you do.
Can someone explain to me whta the overhead squats are like? Is that like having your arms locked out above you and squatting with it like that?
If it is then I'm just gonna go ahead and say that you guys are lucky you're able to do it. If I tried it my shoulders would die.
That's exactly what it is.Originally Posted by fatrb38
I have had shoulder troubles in the past, but OH SQs don't aggravate them (again unless I am sloppy and/or doing high reps).
It really is an exercise that develops and demands functional flexibility, overall body strength and coordination, and the strictest form. Highly recommended for athletes or anyone getting stale or bored with regular squats.
Would an OH SQ be a Powerlifting exercise? I believe that the exercise should be for more experienced bbers. If you have sloppy form you could really injure yourself or someone else for that matter. But it does look like it would be a good exercise because your using the entire body in one motion.
Past (4Jul05) | Present (22Nov05)
Weight - 205 | 217
BF - 26% | 22%
Max Bench - 230| 295
Max Dead - 240 | 275
Max Squat - 240 | 315
Total:  | 
Man, only if you had given me these information a few hour sooner. HAHaha. But you were right it is pretty much common sense. I went to the gym today and did exactly that. Last week i did 90lbs for 3, and this week i did 90lbs for 2x5 and 100lbs for 3. (I bust my ass for this so let me brag a little) hahahaOriginally Posted by Sensei
I don't know why a bodybuilder would need overhead squats. But, it is a great exercise for many athletes.Originally Posted by pfc3rex
edit: If the lifter is competent, it is no more dangerous than any other overhead lift.
Last edited by Sensei; 07-13-2005 at 02:01 PM.
from your perspective why wouldn't a bodybuilder need overhead squat?
It's a difficult lift to master and it takes time to be able to use any appreciable amount of weight. I guess I just can't imagine anyone doing overhead squats to develop any muscle in particular. Bodybuilders are working muscles, not develop athletic prowess. I don't think bodybuilders really need to spend much time doing olympic-type lifts (cleans, jerks, snatches, high pulls) either.Originally Posted by DNL
I think overhead squats are a great proprioception exercise for rehabbing back to regular heavy squats. It can also be a good tool to teach proper squatting form. It can be a pretty good diagnostic exercise to point out weaknesses in strength, flexibility, and balance. Overhead squats are great for adding some variety into a stale routine. Obviously they would help olympic lifters. I just don't think it's a great "mass builder" - I'd stick w. regular squats, overhead presses, etc. for that...
There's nothing wrong w. bodybuilders doing them, but if I were to make a program for someone who was just trying to get big or look better, I wouldn't spend that much time on them.
Last edited by Sensei; 07-13-2005 at 05:00 PM.