Overhead squat question

[coolcolj]

I've decide to add overhead squats to my routine to help me out in my snatches

question is. do you raise your heels as you descend for a full squat?

Otherwise its impossible to do it

looking at the pics here

http://www.intensitymagazine.com/03-26-02/the_renegade.html

it would seem like that is the case.
In any case standing on your toes has gotta add to the core stability effect, not to mention extra calf size

 

[endpoint]

I cant see why you would have to?
is it a balance issue?
when i used to do them i didnt raise my heels.....but the weight drifted backwards and it felt very balanced.

please expand on why its imposible without doing it.

 

[bignate73]

olympic lifters have very good flexibilty in their lower body. it is not impossible, you just have to stretch out your calves and make sure your adductors arent going to pose a problem to going into a wider stance. ie. knees buckling in.

 

[ZZuluZ]

Very interesting question......nice link also.

I can't do them either (properly) without raising my heels.

Is there any [dis]advantage to highering your heels??

-Zulu

 

[vtec96]

IMHO, I really dont think you should raise your heels.... I think the dude in the picture is just not doing them properly.... You have more control using your whole foot than just your toes, right? So with lots of weight, and esp with this overhead weight you would now have to balance, I dont see how you should be raising your toes like the guy was doing.....

I think if your hams/core section are strong enough, and you pratice your form enough, you will be fine on your feet flat!
But this is a good excersice to rotate in your routines...Im gonna try it out pretty soon too

 

[coolcolj]

Yeah the key is to rotate the bar backwards as you lower, I wasn't doing this and I found it awfully diffiuclt to stay uprioght

Damn need flexible shoulders and hips/ankle - @%%@$

 

[Arioch]

Do not raise your heels. This will shift your CCOG further forward, either making harder to mainain your balance as the weights get heavier, or forcing you to rotate the arms farther back to maintain the bar in line with your hips.

Stretch.

Do you perform drop snatches/snatch balance?

 

[ZZuluZ]

"Stretch. "

Any particular/optimum way?

-Zulu

 

[coolcolj]

At the moment I just do snatches from the hang position. And its more speed orientated. I actually have to be able to jump into the air. I actually snatch the bar overhead while I'm airbourne

Its a more sports specific variation. Vertical jump and Bball.
Can't use a lot of weight at the moment. But supposedly some female ice skaters use 100lbs on this movement.....

But later on I intend to do more normal power snatches. Without the drop. Not necessary for sports I gather.

 

[Arioch]

At the moment I just do snatches from the hang position. And its more speed orientated. I actually have to be able to jump into the air. I actually snatch the bar overhead while I'm airbourne

Ideally this is what every OL'er should be trying to do during the jump phase of the lift.

But later on I intend to do more normal power snatches. Without the drop. Not necessary for sports I gather.

Correct. However, since you are a basketball player, and many of the thing you do, including jumping, will be performed with an uneven stance, you may wish to experiment with the split-style snatch. This also requires you to pull the bar higher.

Zulu, stretch the ankle, by any means necessary. Calf stretching as well. Pretty simple, actually. Plyos could also help in this area as both the calf as well as the ankle can recieve as well as endure a more ballistic form of stretching when the muscles are actively contracting.