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Old 09-10-2008, 11:50 AM   #1
Arden Cogar Jr.
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Default Overhead Squat and Overhead form in general

Hello All,
Didn't want to pirate anyone's thread, so decided to start my own. Leonid had recommended I concentrate on bending at the hips first with my OHS and I tried real hard today. Don't have a clue how I did even when I watch the videos.

here's the footage. I started out with, for the first time ever, some squat jerks. Did 95x5, 135x3 (recorded) 165x3 (recorded).

Then tried to do 185x3 but bailed (I recorded it). After that I did some regular power jerks with 205. Another set of 3.

Then did some overhead squats working on my form. Trying to sit back more making the bend in my hip the first thing to happen and sort of raising my toes before the descent. Trying my best as Leo recommended.

here's the footage:

http://www.youtube.com/watch?v=gDWnXkriiec

After that, I did another set of ohs - 135x5.

Then did some snatch pulls 205x3, 255x3 (recorded), 300x3 (recorded), 330x3 (recorded)

http://www.youtube.com/watch?v=f7w2X0flxZM

Thoughts, recommendations, I'm open to anything because I want to get this right.

Thanks in advance for anything anyone can share.

All the best,
Arden
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Old 09-10-2008, 11:58 AM   #2
Leo Soubbotine
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I just posted in your training log, but will post here too.

Turn your toes way out and most of your problems will disappear. About 45 degrees each way. Err on the wider side and it looks like you won't have many problems left.

And if the groin area is tight - do this stretch for a while in warmups:
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Old 09-10-2008, 12:32 PM   #3
Arden Cogar Jr.
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Quote:
Originally Posted by Leo Soubbotine View Post
I just posted in your training log, but will post here too.

Turn your toes way out and most of your problems will disappear. About 45 degrees each way. Err on the wider side and it looks like you won't have many problems left.

And if the groin area is tight - do this stretch for a while in warmups:

Thanks Leo. I'll do just that as part of my preworkout yoga - I'll incorporate it into my routine along with some Cossacks with a kettlebell. I've been doing duck walks with the bar on my back to try and do just that.

Should I do it between sets? I'm game for anything. Gotta get this right.

All the best,
Arden
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Old 09-10-2008, 01:00 PM   #4
Leo Soubbotine
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Warmup is usually enough. But if it's really tight - won't hurt between sets either.

In your case I think it's more of a positioning issue and not flexibility.
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Old 09-10-2008, 01:16 PM   #5
Arden Cogar Jr.
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Quote:
Originally Posted by Leo Soubbotine View Post
Warmup is usually enough. But if it's really tight - won't hurt between sets either.

In your case I think it's more of a positioning issue and not flexibility.
I believe your right. I've been an avid yoga-ier for 5 years now and the flexibility I have for a person of "advanced musculature" (as my yoga instructor put it ) is pretty darn good.

I'm gonna get it.

All the best,
Arden
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Old 09-10-2008, 02:09 PM   #6
Greg Everett
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I'd actually have you not push the hips back first - it tends to overemphasize a backward hip drive, and that's the last thing you want in an OHS or FS. I think your bottom position woes are most likely a product of your head position and the fact that your pushing your hips back.

I can't see where your eyes are directed, but based on your head position, it looks like you're looking down - don't. Look straight ahead. Keep the head push forward through your arms like you're doing, but keep it a little more upright, and not quite as far forward. Driving it down and too far forward will invariably pull your chest down like that.

I think your foot width is fine - you're getting plenty of external rotation of the hips and space to sink down there - if you go much wider, your knees are going to be twisting. But in that bottom position, you need to really sit your hips down onto your heels as much as possible - bring the torso upright just short of vertical (to allow the correct shoulder positioning). Again, I think this is tied to your head pulling you forward.
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