Form issues with overhead squats

Discussion in 'Strength & Conditioning Discussion' started by Borb, May 13, 2009.

  1. Borb Yellow Belt

    Borb
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    I'm having trouble doing overhead squats, particularly keeping my heels on the ground. I squat barefoot if that makes a difference. After I hit that parallel line with my hamstring, my heels just want to raise up, I've gotten them to stay down a few times, but it seems borderline impossible.
     
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  2. Klotz Shalom

    Klotz
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    Try putting your heels on top of 2.5 or 5 lb plates.
     
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  3. BreezerD** Banned

    BreezerD**
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    Could it be that the bar is literally over your head, rather than over your centre of gravity (around midfoot) ?
     
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  4. SteveQ I'd rather be fishing

    SteveQ
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    this was my problem - i had to work hard to get the shoulders flexible enough, but once that happned my OHsquats took off
     
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  5. Borb Yellow Belt

    Borb
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    That may be it, I'll remember that next time I OHS. Thanks.

    @Klotz, I'll try that as well, I have a few 5lbs sitting around.
     
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  6. XTrainer Red Belt

    XTrainer
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    Not to sound like a jerk, but you should also try searching. There are several good threads about overhead squat problems. I've started at least one myself.
     
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  7. WhiteLightning** Purple Belt

    WhiteLightning**
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    I've heard curling your toes under suggested as a way to encourage one to keep the weight on one's heels. The tip was for deadlifts, though.
     
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  8. XTrainer Red Belt

    XTrainer
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    ^I think you mean raising them?
     
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  9. Mr Gorgeous Brown Belt

    Mr Gorgeous
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    yeah, please don't curl your toes under your feet while deadlifting or overhead squatting. if you do, take a video
     
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  10. WhiteLightning** Purple Belt

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  11. BreezerD** Banned

    BreezerD**
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    You'll need pretty damn good shoulder flexibility. Try broomstick dislocations.
     
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  12. foobar** Purple Belt

    foobar**
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    First question is whether this is OHS specific problem. Does the same happen when you do regular squats?
     
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  13. foobar** Purple Belt

    foobar**
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    Yep, ideally one should be able to do this:

    [​IMG]

    (I think I can)
     
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  14. Tosa Red Belt

    Tosa
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    In the picture he's using lifting shoes, which means that the amount of flexibility needed is somewhat reduced. If your doing overhead squats without lifting shoes your going to need even more flexibility.
     
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  15. foobar** Purple Belt

    foobar**
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    I was referring to shoulder flexibility. The amount of ankle flexibility required for OHS and back squat is the same
     
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  16. Tosa Red Belt

    Tosa
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    I was also refering to shoulder flexibility. Lifting shoes allowing you to remain more upright while squatting, which means your arms don't have to be as far back.
     
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  17. BreezerD** Banned

    BreezerD**
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    Oly shoes also mean there is less requirement of quad and hamstring flexibility.
     
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  18. mooshy Brown Belt

    mooshy
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    Stretch/mobilize/smr youre calves
     
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  19. Oblivian Aging

    Oblivian
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    Along with all of the suggestions here, I strongly encouraging doing about 3 sets of light overhead squats on all lifting days if you want to work on correcting the problem. It's a great warmup exercise and the consistency will really help you get comfortable with the lift.
     
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