Overhead Squats

[vision1]

I'm unable to do overhead squats. I'm not sure what exactly is the problem, but when I squat down, my body leans forward (which is normal), but the problem is that my shoulders fall forward as well with my body. This leaves my arms at and angle instead of straight up and makes it impossible to carry the weight. Well it's not impossible, but even with just the bar it causes an extreme pain in my back (right at the arch) trying to support the weight infront of me.

Is this normal with people new to overhead squats, or is my body just unable to do them? Does anyone have any advice on what I should try and do to fix the problem?

I also want to add, that me not being able to do overhead squats isn't such a problem, but along with this problem I can't do snatchs.

Thanks for the help

 

[vision1]

Thanks for the reply

"Dont lean too far forward otherwise you'll damage your knees"

Actually, the straighter I stay up, the more I'll damage my knees because my knees will have to go far past my toes in order to balance my self. When I lean, it keeps my knees back.

"dont arch your back, keep it straight"

By arch, I was reffering to upwards, not bending my back. Is this bad? I only keep a slight arch.



I have a feeling my problem could be that my shoulders aren't flexible enough. Also, with my body, I have to lean forward further than the average person in order to keep my knees behind my toes.

 

[vision1]

This is Picture is me (may be an exageration, but I don't think so.)

 

[Alon]

Not normal, practice with a pvc pipe.

• Use a wide grip to where it feels comfortable and they key is to have it directly above your ears or slightly behind.
• Dont lean too far forward otherwise you'll damage your knees
• dont arch your back, keep it straight

[Edit] Alon, is it ok for your knees to go past your toes in oly lifts? cuz i just saw this, from experience knees past toes = injury so i dunno

Personally I have found the problem with my knees (and others) to be from bouncing out of the squat position, not from how far the knees go over the toes. Keeping in mind that I have zero medical knowledge, all the oly lifters I know squat with their knees far past the toes.

 

[Chef2]

Use a broomstick and do shoulder dislocates. After a few sessions you will notice greatly improved shoulder flexibility. The other thing you can do is use an unloaded bar locked out over head. Keep your arms locked and push the bar as far back posteriorly as possible. These 2 movements will help you with your shoulder flexibility so when you hit the hole your keeping the weight centered above your hips and not extended out over your knees.

 

[bacon]

Here's a training log specifically for OH squats. Feel free to track your progress.

http://www.sherdog.net/forums/showthread.php?t=333624