OHP

sarahisme18

I think I saw some links around here somewhere with tips for OHP, but can't seem to find them now (should have bookmarked).

Anyway, I'm having trouble with mine—I'm blowing through my sets at 40lb, but I struggle with the "clean" (is that correct terminology?). I've been using pre-loaded, smaller bars for OHP, and not sure if I should keep practicing till I get it, or start using the rack? I tried to go up to 50lb today, and couldn't get it up to my shoulders.

Bleh. Tips appreciated! Thanks!

tameko2

you don't need to clean it up, you can just start with the rack. Its up to you. But um, you should be able to clean MORE than you can press so, not that its relevant to the actual press but you're probably not cleaning correctly. \

I'm assuming you're doing hang cleans - http://www.exrx.net/WeightExercises/OlympicLifts/HangClean.html That movement is obviously a little extreme as she's doing a lot of weight relative to waht you'd be doing but, that's what you need to do more or less. You're kind of jumping to bring the bar up higher in space, then squatting down under it a little, real quick, so it lands on your shoulders on the way down, then you're just standing up.

victoriannsays

Im struggling with my OHP as well. Tmrw I'm going to try to get up to 70 but not entirely sure how well that's gonna go. its probably gonna be 5 5 3 3 2

They are a pain in my butt

sarahisme18

you don't need to clean it up, you can just start with the rack. Its up to you. But um, you should be able to clean MORE than you can press so, not that its relevant to the actual press but you're probably not cleaning correctly. \

I'm assuming you're doing hang cleans - http://www.exrx.net/WeightExercises/OlympicLifts/HangClean.html That movement is obviously a little extreme as she's doing a lot of weight relative to waht you'd be doing but, that's what you need to do more or less. You're kind of jumping to bring the bar up higher in space, then squatting down under it a little, real quick, so it lands on your shoulders on the way down, then you're just standing up.

You're right, I'm definitely not cleaning correctly. I kind of just stand there and rotate my wrists in a semi circle from my hips to my shoulders. Very static, and obviously the wrong thing to be doing. :ohwell:

That helps A LOT, visualizing it as jumping to bring the bar higher and get me lower under it. I think the biggest issue is that it looks scary as hell, so... :embarassed:

sarahstrezo

I just use the power rack. Luckily for me....most of the times that I'm at the gym, the power rack would be collecting dust if I weren't using it
So...after I do my squats, I just deload down to my OHP weight.

sarahz5

Yep, I use the power rack. As I just mentioned elsewhere I have a fear of cleaning (well, both types ) so I moved to the rack for OHP when the preloaded bars got too heavy to lift to my shoulders.

tameko2

I just use the power rack. Luckily for me....most of the times that I'm at the gym, the power rack would be collecting dust if I weren't using it
So...after I do my squats, I just deload down to my OHP weight.

I also do this. Because frankly, hang cleans (any kind of clean) are exhausting and I consider it a waste of strength that I need for the movement I'm ACTUALLY trying to do that day.

sheleen302

I agree also that cleans are such a drain on the body, it does detract from the lift, however, I do like to do them just for the major workout they give --just not everytime I OHP. I usually use the rack.