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Thread: Overhead squat, how deep ?

  1. #1
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    Overhead squat, how deep ?

    How deep do you guys go on OH squats? Is it the same as your normal back squats ? Or is it ass touching calves...but then my knees start crackling and passing my toes?

  2. #2
    Senior Member Sensei's Avatar
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    Knees are going to go past the toes on high-bar, close stance squats period. It should not be a problem as long as you don't have knee issues to begin with, are using proper form, and building into it.

    Try to videotape your form if you can.

    I go as deep as I can on overhead squats (hamstrings on calves).

  3. #3
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    Thanks, I've been doing it wrong the whole time then.

  4. #4
    Senior Member Sensei's Avatar
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    I'll probably do some in the next week or two. I'll try to videotape them and post it if I can.

  5. #5
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    Nice, I'll look forward to it. Or post you OH squat PR video

  6. #6
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    I go down as far as i can and it seems to work fine so my ass to grass.
    Awesome exercise aswell.
    Last edited by Formless; 10-19-2005 at 12:28 PM.

  7. #7
    Toughest Man in the World Bruise Brubaker's Avatar
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    I still don't understand how you can keep the arms back enough while going down. It requires so much flexibility.

  8. #8
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    Start off with a low weight or even with an empty bar and you should get used to it after a while, then start adding weight.
    And it should help alot with olympic lifts such as clean and snatch because you would be able to go down all the way.
    I usually stretch for about 10 minutes before i workout and after.

    If you have a problem with flexibility trying stretching in the morning and before you go to bed at night.You should make good progress in a month or so.
    Last edited by Formless; 10-19-2005 at 12:33 PM.

  9. #9
    Senior Member Sensei's Avatar
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    Nothing impressive - 3 sets of 5 w. 135lbs. I'm so out of shape and out of practice that I'm embarassed to show it, but here it is: http://media.putfile.com/overhead-squat (it will run the smoothest w. the lowest bandwidth setting)

    Please ignore my pathetic attempt at power snatches to start the sets...
    Last edited by Sensei; 10-21-2005 at 11:03 PM.

  10. #10
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    I'm currently repping out half of what your doing for OH squats. Makes me feel even more pathetic, I mean....really pathetic.

    BTW: You're wearing those special shoes? I also notice your knees are passing your toes, if I do this my knees start to crackle, this is fine right ?

    I do my squats (any type) bear footed).
    Last edited by SkinnySadMan; 10-22-2005 at 12:46 AM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  11. #11
    Senior Member Sensei's Avatar
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    Quote Originally Posted by SkinnySadMan
    I'm currently repping out half of what your doing for OH squats. Makes me feel even more pathetic, I mean....really pathetic.
    Don't worry about it. I've seen a lot of very strong guys who couldn't do them properly with just the bar, so if you can do them it means you already have a good amount of coordination and flexibility. Work on your overall body strength and it will probably go up significantly.

    BTW: You're wearing those special shoes?
    I wear Adidas olympic lifting shoes. Pretty expensive, but I love them. I bought them w. the intention of doing more OL training but I basically just use them for squatting...

    I also notice your knees are passing your toes, if I do this my knees start to crackle, this is fine right ?
    Is there any pain or discomfort when this happens? I'm not a doctor, but my knees used to pop a lot when squatting and I never had any issues - that doesn't mean you won't though, so it would probably be a good idea to have an unbiased professional (probably a sports medicine doc) check it out. You might have some underlying joint issues or muscular imbalances that you need to take care of.
    Last edited by Sensei; 10-22-2005 at 06:58 AM.

  12. #12
    Senior Member Sensei's Avatar
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    Quote Originally Posted by SkinnySadMan
    I do my squats (any type) bear footed).
    I'm just noticing this now... I know there are some very, very strong guys who choose to squat and deadlift barefooted, but I really think this is a bad, bad, bad idea.

    Nothing to do with shoes, but here's an article about the overhead squat by Dan John: http://danjohn.org/overhead.html

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