Catalyst Athletics Forums

Catalyst Athletics Forums (http://www.catalystathletics.com/forum/index.php)
-   Olympic Weightlifting (http://www.catalystathletics.com/forum/forumdisplay.php?f=14)
-   -   Overhead Squat (http://www.catalystathletics.com/forum/showthread.php?t=2596)

Gittit Shwartz 06-12-2008 07:20 AM

Overhead Squat
 
This may be a dumb beginner's question... but what dictates the "best" width of your grip in OHS and snatch? (Besides the obvious arm length and shoulder width).

Specifically, I want to use OHS to improve shoulder strength in the open position. I don't really care about lifting the heaviest weight I can lift, but I want it to have as much carryover as possible to handstands and back bridges (I prefer not to do real back bridges right now as I am still trying to correct some coordinative problems. Sounds like something I pulled out of my a** but this approach worked for my shoulders).
So I'm using a relatively narrow grip. Does this make sense?

Theoretically, how would you choose your grip width if you DID want to lift maximal weight? Just by the feel?

Derek Simonds 06-12-2008 10:57 AM

I have found that the grip that allows the most weight for me is more narrow than my snatch grip but still very open. If you look at some of Leo's videos on youtube he can OHS with a shoulder width grip a lot of weight.

Leslie Poole 06-26-2008 07:28 PM

A while ago I saw a video on the CF site about this- grip the bar and standing up right, let it rest against your hips. When you raise a knee so your thigh is parallel to the floor, it should not push the bar (touch but not push it up). Basically, grip wide enough that the bar rests against your body at your hip flexors.

Arden Cogar Jr. 07-03-2008 10:43 AM

For me I've found that the best grip is one that allows you to "pack" your shoulders (abduct them I think is the term) which doesn't cause wrist pain. I can snatch wide without wrist pain. But I find that if I OHS with that wide snatch grip, my wrists scream. I move the grip in about 2" on each side and the wrist pain goes away and the shoulder packing is comparable to the wider grip.

Don't know if that helps?

All the best,
Arden

Gittit Shwartz 07-03-2008 12:49 PM

Arden, can you explain a bit further what you mean by "packing" the shoulders?
Here's another question - I find that when I OHS higher weights my arms tend to rotate outwards - so the armpit is facing at about 45 degrees outward. Sort of like I was starting to do a dislocate with the bar. It feels steadier that way as opposed to keeping the armpits facing forward. Is this the correct/normal thing to do? I am woefully coach-less in the gym right now...

Greg Everett 07-03-2008 02:29 PM

Don't pack! At least not if you mean it in the sense that RKC folks do.

But yes, you want to rotate the arms as if you're trying to turn your palms to face out to the sides. This will place the elbows pointing halfway between back and down, and will help encourage scapular retraction. But don't pack - shrug them up too!

A narrower grip is harder from a flexibility standpoint and also places the COM higher, which means a greater balance component as well. Wider will lower the COM and improve balance, ease the need for flexibility, but will place more strain on the wrists. Everyone will prefer different widths. Just pop the bar up there and try different widths and see which feels the most comfortable for you. Personally, I'd go as wide as I could without blowing out my wrists.

Gittit Shwartz 07-03-2008 02:41 PM

Thanks all for the helpful replies!
I should definitely shrug my shoulders if there's to be a carryover to handstands.
Here's a link to an article with a similar mindset to what I'm trying to do: (wfs)
http://www.dragondoor.com/articler/mode3/455/

Garrett Smith 07-03-2008 05:31 PM

I do my snatch-width grip, and dutifully following Greg E's instructions, I "retract-then-elevate" the scapula for the overhead bar position. Works like a charm.

Arden Cogar Jr. 07-03-2008 06:54 PM

Quote:

Originally Posted by Arden Cogar Jr. (Post 33824)
For me I've found that the best grip is one that allows you to "pack" your shoulders (abduct them I think is the term) which doesn't cause wrist pain. I can snatch wide without wrist pain. But I find that if I OHS with that wide snatch grip, my wrists scream. I move the grip in about 2" on each side and the wrist pain goes away and the shoulder packing is comparable to the wider grip.

Don't know if that helps?

All the best,
Arden

I'm so glad Greg clarified it. For me, I think of packing as trying to touch my traps to my ears with my arms overhead.

All the best,
Arden

Garrett Smith 07-04-2008 05:30 AM

Arden,
Make sure to retract the shoulders (pinch them back together) before elevating them. I had some shoulder discomfort with OLs until Greg E. told me to start doing that, now I have no problems.


All times are GMT -7. The time now is 03:57 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.