Stronglifts 5x5 for Women

Join

OHP hip wiggle form check

lwoodroff
lwoodroff Posts: 1,431 Member
in Social Groups
I've gone back to the bar to try to work on this form, as it's a pig!

Trying to squeeze my shoulder blades back and together at the top is raising the bar more overhead which I certainly hadn't been doing before, and do that darn hip wiggle at the start..

sorry the vid is dire quality, I propped my phone up on the rack and was videoing myself through the mirror! I also managed to upload the untrimmed version and can't work it out on YouTube.. hey ho.

Any thoughts welcome!

http://youtu.be/6tDt4cXLQH8

Replies

  • kirabob
    kirabob Posts: 481 Member
    You are so far awaaaaaaaaaaaaay! Tee-hee.

    As far as I can tell, you've got the wiggle initiated. I found that I couldn't really translate it into power unless I had some weight on the bar. Does it feel like it is providing you with any power?
  • nexangelus
    nexangelus Posts: 2,080 Member
    Yep, you seem to be wiggling like a good one... : )
  • DaniH826
    DaniH826 Posts: 1,335 Member
    Yep, looks about right to me.
  • bumblebums
    bumblebums Posts: 2,181 Member
    That's the right movement, but the timing is a little off--if you watch just the bar path, it is pretty curvilinear. The hips should be forward before the arm movement starts, and they snap back as soon as the movement is initiated. In your vid, the hips are moving after the bar moves up.

    There is a good side view of the press starting at about 11:30 in this video:

    http://www.youtube.com/watch?v=tMAiNQJ6FPc
  • mnrunion
    mnrunion Posts: 37 Member
    What wiggle is it that you guys are looking for? OHP is new to me as our gym hasn't taught it and since starting SL I have just watched videos. I tend to want to use my knees like a push press but I know that is wrong. Are the elbows suppose to be up like in a front squat?
  • bumblebums
    bumblebums Posts: 2,181 Member
    What wiggle is it that you guys are looking for? OHP is new to me as our gym hasn't taught it and since starting SL I have just watched videos. I tend to want to use my knees like a push press but I know that is wrong. Are the elbows suppose to be up like in a front squat?

    Watch the video I linked. The hips snap forward from neutral position as you perform the press; this allows you to keep the bar path vertical.

    The push press is a different lift. Legs are not supposed to bend in the (strict) press. Elbows should be in front of the bar, but not up, no.
  • mnrunion
    mnrunion Posts: 37 Member
    Thats a great video. I didn't see it posted before I wrote my post. Thanks :D
  • inkysmurf
    inkysmurf Posts: 168
    Ahhhhh! I have been totally unaware of the hip wiggle! - I am on it tomorrow.

    Cheers for this.
  • lwoodroff
    lwoodroff Posts: 1,431 Member
    thanks for all your help, I will be working on this timing. The wiggle itself doesn't feel overly exaggerated, but I think that is a good thing!

    mwah xx
  • kirabob
    kirabob Posts: 481 Member
    Definitely try it with a little more weight on the bar - not your max, but something a little challenging. Then it will make more sense - you stick your hips forward, then snap them back to drive the bar up - it's super hard to figure out with an empty bar if you've been working with anything above 55 pounds. . .I'm not sure I've got it all the way down yet, either. And I remember Tameko mentioning that it took her something like 18 months to really get a handle on OHP

Categories