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Old 10-11-2010, 05:48 AM   #1
Sean LeFloch
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Default Squat Troubles

Have been working hard to get into a more vertical squat. Have been doing tons of mobility work including stretching and rolling out hips, shoulder mobility, and ankle stretching. When I start to get down in an overhead squat, at some point, I get stuck and my chest lowers. It seems I can't get my hips close enough to my heels.

Here is a video of me overhead squatting:

What do you guys think? This has been effecting my Snatch and Clean as well, since my ass is so far back and the weight is supported mostly by my shoulders and arms.

Any information that you can give would be most appreciated!

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Old 10-12-2010, 06:51 AM   #2
Derek Simonds
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Sean I watched the video and am no expert but that was far from the ugliest ohs I have seen. You seem to have a lot of arch in your lower back but that was the only glaring thing I saw.

I am hoping someone else can help better.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 10-12-2010, 11:17 AM   #3
Rick Deckart
Join Date: Jan 2007
Posts: 554

1. don't do that once you loose balance drop that barbell

2. look up ido portals squat mobilisation routine it's on his youtube count
and will do you nothing but good

3. do some overhead squats with an empty barbell and stay in the bottom
wiggle around, try to get deeper

4. those squats were ok, all things considered

5. start with an empty barbell end with 50 kg and do that routine i described in the weightlifting section, takes 5.5 weeks and will kickstart your overhead squat, like nothing else. What you think you can't do that because you'll loose something.

I did start with out with an empty barbell - next of the seven cycles I did - I started with 40 kg and ended with 90 kg for 7 sets of 7...

Thats less than three months... and all other lifts had improved, even the partial deadlift like 20 kg from 220 -> 240 kg, could do weighted situps for sets of five with two 32 kg KBs...
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Old 10-12-2010, 01:02 PM   #4
Jarod Barker
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Not saying this is your problem for sure, but how's your butterfly stretch? Sitting with the bottoms of you feet touching, can you lower your knees to the floor? How about if you pull up on your feet just a little?

Based entirely on one experience, so take this with a grain of salt, a guy I was training with couldn't ohs or snatch because his body just folded in half at the bottom of his squat. One day when we were stretching, I noticed that his butterfly stretch, his knees were practically vertical. I taught him PNF stretching, he worked on his butterfly stretch everyday until his knees were almost touching the ground, and at the same time, his ohs improved drastically. Might be something worth checking.

If you're not familiar with the butterfly stretch, it's in one of the performance menu articles by Coach Rut. I think there's 8 stretches actually.
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Old 11-27-2010, 10:11 AM   #5
Joe Hart
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Find some of Dan John's stuff on goblet squats. It looked like your toes were pointed out and your knee didn't stay in line with them. I would sit in the hole and push your knees out with your elbows. I may be wrong.

My OHS suck but it is because I wiggle all over the place on the way down.
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Old 12-04-2010, 03:14 PM   #6
Andrew Midmer
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Seems as if knees were not staying out over toes. Have you done the wall squat test? Ido's stuff is really good. As well as MWod
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Old 10-30-2012, 01:43 PM   #7
Peter Möller
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Originally Posted by Chad Cilli View Post

If you're not familiar with the butterfly stretch, it's in one of the performance menu articles by Coach Rut. I think there's 8 stretches actually.

Been searching like crazy but can´t seem to find it.
You remember what issue it was?
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