Overhead squats

[makedah]

In terms of getting the weight up there and down, how do you set up the lift and rest between sets?

Do those of you with tender rotator cuffs do these? If so, have you noticed any irritation? Are they "contraindicated" for folks with rotator issues? (I rehabbed a bad shoulder and try to be careful with it.)

 

[Exodus]

when i did them i set them up high in a squat rack, then just pressed it and stepped back. the one time i lost the weight, i just power snatched it back up.

but i didnt notice any rotator pain, but i only got up to 155lbs.

X

 

[makedah]

X - thanks!

 

[edgecrusher]

I tend to just use the highest rack position, and just squat it out. AS far as rotator cuff is concerned, I would just do it to tolerance.

 

[makedah]

Can you say more about what "squat it out" means? I'm imagining that you have to walk it out before you could dip.

 

[edgecrusher]

Sure, I grab the bar w/ my arms extended, and just perform a partial squat to unrack the bar. From there, I walk back and perform the movement.

 

[makedah]

Okay, I was definitely misunderstanding you before.

You kinda squat under the bar before you grab it overhead. Then you stand up. (like slightly squatting under the bar to unrack a regular back squat)

 

[slinky]

Correct - I also do the same thing as X.

Of note: I used overhead squats as a way of preparing me for snatches. It's a good way of teaching you to get down low and exploding up.

 

[Zander1983]

Try some drop squats as an alternative.

Similar to an overhead squat, but you start with the bar on your back and "drop" underneath it as you squat down. You don't actually press the bar up. Doing it perfectly, the bar will experience minimal vertical movement from its starting height on your back. From the bottom position you squat up as you would in an overhead squat, and then return the bar to your shoulders.

 

[makedah]

I used overhead squats as a way of preparing me for snatches.

Hmm. That's good to know!

 

[spatts]

I do a hang snatch in to position, and then squat from there. Doesn't bother my rotators.

 

[edgecrusher]

Okay, I was definitely misunderstanding you before.

You kinda squat under the bar before you grab it overhead. Then you stand up. (like slightly squatting under the bar to unrack a regular back squat)

Exactly.

 

[makedah]

Thanks all. I'm gonna give these a try next week. I have ZERO squat variations and I'm trying to/need to branch out.

 

[Exodus]

well dont forget split squat, front squat, and zercher squats

X

 

[makedah]

Oh, I know that variations exist... I just need to start working some in on a regular basis. No more front squats for me though - they hurt my knees too much.

 

[makedah]

Thanks again for the advice everyone. I did overhead squats today and I like 'em. MAN are they tough!

I ended up either hang-snatching or pressing up the weight outside of the rack because my weights were so light I was using the small, pre-loaded barbells.

I could only do 2 shaky reps with the naked Olympic bar! I'm looking forward to progressing in this move.

 

[spatts]

Wo much of it is balance. Learning to carry the bar behind and over your hips with your elbows out will help too (if you're not doing it already).

 

[makedah]

Learning to carry the bar behind and over your hips

Yeah, I was reading up on the lift when I came back home and this seems to be key. The overhead squat is a funky move for me because I'm all legs and I lean forward when I squat. So surprise, the bar was coming forward, too. Plus, my OHP is in the crapper because I avoided them while rehabbing my shoulder. So I need to bring up shoulder strength (flexibility seems to be okay) to keep the weight up high.

I'll keep the weights low as I work on keeping my arms back. Or else, I'll be on my keister with a bar falling down on me!