Thread: F = m.a.
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Old 05-17-2008, 03:12 PM
EricT EricT is offline
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Join Date: Jul 2005
Posts: 6,314
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Well I've only been doing OH squats a short time myself so I'm no expert.

I'll try to comment on what I can see...

First off you are not at the point where you should be adding any weight. I noticed you picked up an extra implement at the end there.....

I think you are probably having mobility and stabiltiy issues. Seems to me the mobiltiy has to come before the stability. Check ankle mobility as well...

Since you are doing Cresseys MS mobility warmups things can only improve on that front.

Try to use a slightly wider grip. I think that may help you not get pulled forward by the internal rotators. Also give the pecs and lats a good stretch before. I find it help to pull apart the bar, btw..so try that.

One problem you are having is that you don't start with the bar over your feet. You start with it behind you.

With ANY squat the bar will end up staying in line with your feet more or less. From back squat to front squat to zercher squat to oh squat. The body has to maintain a center of gravity.

Again, I am not expert but what seems to be happening is you start out with the bar behind you which is easy when you are just standing there but as soon as you try to descend the bar has to correct suddenly and it has to correct quite a bit so you basically get yanked forward and you don't have the strength and stability to withstand that.

Well anyway you have this hyperflexibility issue up top. You need to try to start with the bar in a positon above your head and not behind you. That way if the bar has to go somewhere to stay over your head as you descend it will probably have to go back instead of forward.

Most of this could be complete bullshit..it's just my instinct right now.

The other problem I told you before. You are still to intent on doing reps instead of working on the weak points. You should be forcing yourself to hang out in the bottom position and correct the bar for a sec or two before you ascend.

The BIGGEST problem I am more sure about. You are going too low. That is a habit you tend to have with everthing. You just have to force yourself to control that descent and stop at the point where you must. You lower back starts rounding out. With an OH squat if you are too low for you lower back to remain set you WILL fail and get pitched forward. That is the thing about OH squats you can't do them wrong without the flaws making you fail. It is impossible, as far as I know, to do a proper OH squat with a rounded lower back.

So even if it means every muscle in your body will convulse and you sound like a woudned animal you have to control that descent and depth. When you get back to a gym, if you must, use a box as a depth gauge until you learn your depth (it may improve later but that's not the most important thing). There is absolutely nothng wrong with doing that. I did it the first few times to get my depth right.

On the uni squats you just need something higher to sit on that you don't plop down onto. Then you get lower and lower...
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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