Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 06-12-2008, 07:20 AM   #1
Gittit Shwartz
Senior Member
 
Gittit Shwartz's Avatar
 
Join Date: Dec 2006
Posts: 295
Default 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?
__________________
Radio G

Last edited by Gittit Shwartz : 06-12-2008 at 07:21 AM. Reason: spelling
Gittit Shwartz is offline   Reply With Quote
Old 06-12-2008, 10:57 AM   #2
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

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.
__________________
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

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 06-26-2008, 07:28 PM   #3
Leslie Poole
New Member
 
Leslie Poole's Avatar
 
Join Date: Apr 2008
Posts: 49
Default

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.
Leslie Poole is offline   Reply With Quote
Old 07-03-2008, 10:43 AM   #4
Arden Cogar Jr.
Senior Member
 
Join Date: Jan 2008
Posts: 694
Default

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
Arden Cogar Jr. is offline   Reply With Quote
Old 07-03-2008, 12:49 PM   #5
Gittit Shwartz
Senior Member
 
Gittit Shwartz's Avatar
 
Join Date: Dec 2006
Posts: 295
Default

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...
__________________
Radio G
Gittit Shwartz is offline   Reply With Quote
Old 07-03-2008, 02:29 PM   #6
Greg Everett
Administrator
 
Greg Everett's Avatar
 
Join Date: Oct 2006
Posts: 1,726
Default

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.
__________________
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Old 07-03-2008, 02:41 PM   #7
Gittit Shwartz
Senior Member
 
Gittit Shwartz's Avatar
 
Join Date: Dec 2006
Posts: 295
Default

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/
__________________
Radio G
Gittit Shwartz is offline   Reply With Quote
Old 07-03-2008, 05:31 PM   #8
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

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.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 07-03-2008, 06:54 PM   #9
Arden Cogar Jr.
Senior Member
 
Join Date: Jan 2008
Posts: 694
Default

Quote:
Originally Posted by Arden Cogar Jr. View Post
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
Arden Cogar Jr. is offline   Reply With Quote
Old 07-04-2008, 05:30 AM   #10
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

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.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 01:09 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator