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-   -   Deadlift and OHS (http://www.catalystathletics.com/forum/showthread.php?t=6828)

Patrick McIntosh 11-09-2012 09:59 PM

Deadlift and OHS
 
As far as the shoulders and up are concerned, is not the OHS the best antagonist to the deadlift? I know many of you are probably way over the theoretical "if you could just do two exercises" question but it's actually kinda of relevant with my bizzare work schedule.

My goals are basically retard strength. When i do have time to train I do general power lifting stuff with plenty of power clean/push press and I destroy the local Rally's to the point that the manager on shift asks me if I'm serious.

Should I scrap the (apparently controversial based on some research) OHS for back squats?

colin dore 11-10-2012 06:46 AM

OHS are great for flexibility, balance and technique development while learning how to snatch. As far as developing good old gorilla strength, the time you're investing in these would be better placed towards squats and push presses. Front squats combined with any type of press are awesome when you're short on time. If, however, you are a novice with regards to the snatch and you need to work on tech and balance, include a few sets as warmup or at the end of your workout to get those benefits.

Patrick McIntosh 11-10-2012 08:53 PM

Thanks Colin!

Aaron Anderson 11-11-2012 04:27 PM

Not sure if it's totally relevant but I'll throw in my two cents. I think OHS and DL are the 2 most important strength exercises! I used to think it was only the deadlift. Some of the supergirls at my gym convinced me otherwise. Now I live for OHS. :)

Patrick McIntosh 11-12-2012 12:07 AM

If that is sarcasm, that was dry and I like it. But otherwise super girl strength isn't what I'm aiming for. Regardless, thanks for the feedback.

Javier Sanjuan 11-12-2012 02:26 AM

If you're focused on just getting strong and not weightlifting, then you need three movements: squat, pull, press. Those categories include back/front squats, deadlifting (conventional, SLDL, RDL), and pressing (standing strict, push, maybe incline). The only other thing I would throw in there are good mornings. I've been told good mornings are to developing squats as RDLs are to developing pulling power.

Hope that helps,
Javi

Aaron Anderson 11-12-2012 12:44 PM

Quote:

Originally Posted by Patrick McIntosh (Post 98290)
If that is sarcasm, that was dry and I like it. But otherwise super girl strength isn't what I'm aiming for. Regardless, thanks for the feedback.


Not sarcastic at all. Being girls had nothing to do with it. OHS requires incredible full body mobility strength from top to bottom. Just like squats. Those are awesome, right? Just like jerks, those are awesome, right?

Javier Sanjuan 11-13-2012 02:25 AM

Overhead squats, from what I gather, are more for core strength development. However, there's also the train of thought that the movement will improve if you simply perform snatches. Since Patrick's goal is not to snatch better, he'll be better suited squatting, pulling, and pressing -- all develop and require incredible core strength, too. If he chooses to use the overhead squat as a change of pace, that's his choice; in my opinion, it shouldn't be a staple or replace the back or front squat.

Tamara Reynolds 11-18-2012 06:07 PM

Quote:

Originally Posted by Patrick McIntosh (Post 98278)
My goals are basically retard strength.

Then there is no reason to overhead squat instead of back squat.

Squats make you insanely strong, overhead squats do not.


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