Overhead Squat Quesion

[Wild Dan Hibiki]

Hey guys im trying to incorporate overhead squats into my routine. I'm working on my technique right now so i'm doing it without any weights (just the bar). I've been finding that my shoulder blades/traps are really aching especially during the movement since i'm pulling them together. Is this normal? And is this a case of "you'll get used to it"?

Thanks

 

[Wild Dan Hibiki]

Also, my lower back is aching from core activation. Whats up with that?

 

[takeahnase]

It would be very strange if you didn't have aches and pains all over the place the first time you do overhead squats. Do shoulder dislocates and hip stretches and more overhead squats.

 

[Wild Dan Hibiki]

shoulder dislocates and hip stretches? i've never heard of them

 

[CosmicOsmo]

I've been working on OHS and snatches for like six months now and I'm only recently starting to feel really comfortable with them.

 

[vince89]

Yes, I believe it takes a while to get the flexibility and strength. For me its mostly my shoulders/traps which feel the work although after a couple sets if I try and do any direct ab work it becomes pretty difficult so Im guessing theyre quite taxing on the core despite being such a light weight. I am still working on OHS with the bar, and Ive done some with very little weight too.

 

[hollow]

 

[vince89]

Yes! Good post.

 

[oxcart]

Problem I have is shoulder stability. My shoulders are horribly flexible, so keeping the bar steady overhead is a bitch.

It's my new pet project. I've only started working them a few weeks ago. Wanna get to 60kg this year.

 

[Barut]

Problem I have is shoulder stability. My shoulders are horribly flexible, so keeping the bar steady overhead is a bitch.

It's my new pet project. I've only started working them a few weeks ago. Wanna get to 60kg this year.

My traps, upper back, and shoulders have grown from OH squats. Start light and maintain form. It's not an easy lift.

 

[Donut62]

I don't do them much anymore, but when I dedicated myself to them about a year ago I had horrible pains everywhere. I also managed to pwn my skull a couple of times before I learned to dump it properly.

 

[Barut]

I don't do them much anymore, but when I dedicated myself to them about a year ago I had horrible pains everywhere. I also managed to pwn my skull a couple of times before I learned to dump it properly.

Pwnt.

I'm going to start them again tonight.

 

[NutFlea]

It's a tough, but great core lift. Grip should be as wide as you can stand it. It kinda bothers my wrists, but I love it.

 

[Calvo]

Wouldn't zercher squats be better for your core? It would also be better if you do any grappling.

 

[shoffma1999]

I find that it helps you maintain stability in OHS if you grip the bar as hard as possible and act as if you are trying to rip it apart. It kind of forces you to lock out your arms and keep the bar over your center of balance. Although sometimes you wil end up looking like a moron while doing OHS, as you will likely have to ditch at least one someday. Either exhaustion will catch you unsuspected, or you will bump the weight up a little too much. Just try to ditch it on the rack/ground and not your head, lol.

 

[thethirddiaz]

I don't know how to feel about your avatar. I'm a big Tyson fan, but I loved the old Reptile av (followed by the purple version). Luckily, I have no ambiguity about these pictures; they fucking rule.

OP, good work on doing OHS. Do them more.

 

[Wild Dan Hibiki]

do i need a yoga mat and badass socks like those to do those stretches?

 

[ChaseT.]

do i need a yoga mat and badass socks like those to do those stretches?

No, but you do need a ring on the middle toe of your right foot.

 

[Zerocrew1984]

coolest socks eva

 

[ThinkGreen]

Man...