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View Full Version : Best way to progress on OHS


Kevin Perry
01-25-2009, 02:14 PM
What is the best way to progress with the OHS if say my flexibility has gone to crap along with my strength?

Garrett Smith
01-25-2009, 02:57 PM
Start stretching. Pressing & jerking, along with BS and FS, should get you back just fine.

Arien Malec
01-25-2009, 05:03 PM
Shoulder dislocates, kip swings, lots of OHS with a dowel.

http://performancemenu.com/articles/index.php?show=shorty&shortyID=16

Kevin Perry
01-25-2009, 05:13 PM
been doing shoulder dislocates, working on getting ankle flexbility up along with trying to sit more upright.

One thing that bugs the crap out of trying to do OHS is wrist pain when trying to hold the bar or dowel up and managing proper balance. While shoulder disloactes are easy I think flexibility in that area is limited.

Garrett Smith
01-25-2009, 05:56 PM
Wrist pain is not good. You need to rehab that wrist as one of your first to-do items.

Jacob Rowell
01-25-2009, 07:29 PM
Depending on where/how much you are inflexible (calf/hamstring/shoulders), bringing in your grip a little can help alleviate wrist pain - puts a little less stress on them in the OHS. You have to have fairly flexible shoulders or a very upright torso to keep the bar overhead with a narrow grip though.

Steven Low
01-25-2009, 08:10 PM
Increase thoracic mobility and hip flexibility might help too.

Kevin Perry
01-25-2009, 08:15 PM
thoracic is an area im working on as well as brining in the hips as close to my ankles as current flexibility allows.

Perhaps one of you guys could explain something on wrist flexibility though,

When in an overhead position with either the snatch or an ohs, the further apart I place my hands on the bar the more times I get a type of wrist pain in my right wrist. It's more like a quick electric shock that breaks the grip. Only hurts for a second but makes wrist positioning a pain.

Garrett Smith
01-25-2009, 08:26 PM
Like Jacob said, you should definitely try a narrower grip. Pain that breaks the grip in an OHS position will only result in injury. The narrower grip will require less ulnar deviation and thus stress on the wrist--hopefully with less pain.

Start doing a wrist prehab routine like this before your weight training:
http://www.youtube.com/watch?v=c2w1PeSR8G4

Jamie Crichton
01-26-2009, 06:16 AM
You could get some wrist wraps for some extra support as well. The wrist is a small, complex series of joints that is often asked to take a hell of a beating. Any extra support is a good idea. Eleiko make some great neoprene ones; check them out.

Hate to be picky, but it would be radial deviation in the case of OH squats.

Garrett Smith
01-26-2009, 08:26 AM
Jamie, that would be my bad. Oops.

That's why I'm not a surgeon...

Kevin Perry
01-26-2009, 08:29 AM
all good information here. thanks

Robert McBee
01-26-2009, 04:59 PM
What seems to have helped my OHS flexibility issues, and they are many, is to hold the bottom position(warmup loading only) and just feel whats tight and try and work it out. I'll carefully shift my weight onto one foot, emphasize driving the heel into the floor then shift to the other foot. Stay in the middle and really flair out the knees to stretch the hips and even gently bounce a little, consciously activate lumbar and abdominals. All the while working for improved overhead position(retracting/elevating scapulas, 'pulling the bar apart' while pushing it away, getting head forward etc.)

Better yet, read Coach Everett's book.

Carl Chia
01-27-2009, 07:14 AM
all those mentioned above and OHS itself!