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 01-25-2009, 02:14 PM   #1
Kevin Perry
Senior Member
 
Join Date: Jul 2007
Posts: 1,670
Default Best way to progress on OHS

What is the best way to progress with the OHS if say my flexibility has gone to crap along with my strength?
Kevin Perry is offline   Reply With Quote
Old 01-25-2009, 02:57 PM   #2
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Start stretching. Pressing & jerking, along with BS and FS, should get you back just fine.
__________________
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 01-25-2009, 05:03 PM   #3
Arien Malec
Senior Member
 
Join Date: Sep 2007
Posts: 2,035
Default

Shoulder dislocates, kip swings, lots of OHS with a dowel.

http://performancemenu.com/articles/...ty&shortyID=16
Arien Malec is offline   Reply With Quote
Old 01-25-2009, 05:13 PM   #4
Kevin Perry
Senior Member
 
Join Date: Jul 2007
Posts: 1,670
Default

been doing shoulder dislocates, working on getting ankle flexbility up along with trying to sit more upright.

One thing that bugs the crap out of trying to do OHS is wrist pain when trying to hold the bar or dowel up and managing proper balance. While shoulder disloactes are easy I think flexibility in that area is limited.
Kevin Perry is offline   Reply With Quote
Old 01-25-2009, 05:56 PM   #5
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Wrist pain is not good. You need to rehab that wrist as one of your first to-do items.
__________________
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 01-25-2009, 07:29 PM   #6
Jacob Rowell
Senior Member
 
Join Date: Jul 2007
Location: Richmond, VA
Posts: 389
Default

Depending on where/how much you are inflexible (calf/hamstring/shoulders), bringing in your grip a little can help alleviate wrist pain - puts a little less stress on them in the OHS. You have to have fairly flexible shoulders or a very upright torso to keep the bar overhead with a narrow grip though.
Jacob Rowell is offline   Reply With Quote
Old 01-25-2009, 08:10 PM   #7
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Increase thoracic mobility and hip flexibility might help too.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 01-25-2009, 08:15 PM   #8
Kevin Perry
Senior Member
 
Join Date: Jul 2007
Posts: 1,670
Default

thoracic is an area im working on as well as brining in the hips as close to my ankles as current flexibility allows.

Perhaps one of you guys could explain something on wrist flexibility though,

When in an overhead position with either the snatch or an ohs, the further apart I place my hands on the bar the more times I get a type of wrist pain in my right wrist. It's more like a quick electric shock that breaks the grip. Only hurts for a second but makes wrist positioning a pain.
Kevin Perry is offline   Reply With Quote
Old 01-25-2009, 08:26 PM   #9
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

Like Jacob said, you should definitely try a narrower grip. Pain that breaks the grip in an OHS position will only result in injury. The narrower grip will require less ulnar deviation and thus stress on the wrist--hopefully with less pain.

Start doing a wrist prehab routine like this before your weight training:
http://www.youtube.com/watch?v=c2w1PeSR8G4
__________________
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 01-26-2009, 06:16 AM   #10
Jamie Crichton
New Member
 
Join Date: Nov 2008
Posts: 38
Default

You could get some wrist wraps for some extra support as well. The wrist is a small, complex series of joints that is often asked to take a hell of a beating. Any extra support is a good idea. Eleiko make some great neoprene ones; check them out.

Hate to be picky, but it would be radial deviation in the case of OH squats.
Jamie Crichton 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 10:04 PM.

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