We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Overhead Squat question - how long does it take ?

edwardkim85
edwardkim85 Posts: 438 Member
edited February 9 in Fitness and Exercise
I'm having a lot of difficulty overhead squatting.

Long story short, how long did it take for you to progress to comfortably overhead squat?(mobility, strength, etc) so you're not wobbly and you can squat all the way down?

My shoulder also gets extremely taxed after overhead squats with light weight(25 lbs each - 95 lbs total w/ the bar). what exercises can strengthen my shoulder for ohs?

Replies

  • AJ_G
    AJ_G Posts: 4,158 Member
    Why are you overhead squatting? What are your goals? If your goals are to get as strong as possible, or to build as much muscle as possible, why not do barbell squats and overhead press separately. If you do overhead squats, it's not enough weight to really make your legs work like they should be, so it's kind of like jack of all trades, master of none...
  • edwardkim85
    edwardkim85 Posts: 438 Member
    Why are you overhead squatting? What are your goals? If your goals are to get as strong as possible, or to build as much muscle as possible, why not do barbell squats and overhead press separately. If you do overhead squats, it's not enough weight to really make your legs work like they should be, so it's kind of like jack of all trades, master of none...

    That is funny that you say that it's the "Jack of all trades, master of none" because it's for crossfit lol.

    I don't really want to go heavy with ohs, just that it's so weak compared to my other lifts. My back squat, deadlifts, db press, etc are all quite strong.

    Figured I should work on my weak lifts too since for snatches, I need to catch heavier weights in full squat position and being good at ohs would help.
  • AJ_G
    AJ_G Posts: 4,158 Member
    Ah crossfit...I have no advice to offer in that regard. Have fun and be safe
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    overhead squats are great if you eventually want to do snatches, and who the eff wouldnt want to do snatches? :love:

    mobility is really big, maybe you can try with just a plastic pipe until you get the movement down and then start adding weight.

    last year i retweaked an old shoulder injury so i'm still rebuilding strength and mobility. it's taking a while, but it takes as long as it takes. you can also try doing turkish get ups. those also help build stabilizing strength.

    here's a good article on OHS

    http://www.t-nation.com/free_online_article/sports_body_training_performance/two_kinds_of_squats_youre_not_doing
  • jimmmer
    jimmmer Posts: 3,515 Member
    Couple of tips that I've found useful:

    http://www.davedraper.com/fusionbb/showtopic.php?tid/24945/

    If you're a low-bar squatter, you may be unconsciously sitting back and getting yourself into a crappy position.
  • Shawshankcan
    Shawshankcan Posts: 900 Member
    Why are you overhead squatting? What are your goals? If your goals are to get as strong as possible, or to build as much muscle as possible, why not do barbell squats and overhead press separately. If you do overhead squats, it's not enough weight to really make your legs work like they should be, so it's kind of like jack of all trades, master of none...

    You're looking at ohs as trying to multitask. When it comes down to it, ohs is more of a core exercise than a leg or shoulder for the reason you mentioned.
  • trebin
    trebin Posts: 12
    I use the OHS to warmup for my snatch. It is way under my deadlift and back squat but I think that is fairly normal as it is a different type of lift. It may show a weakness in the core and the more you do it the better you will get. I have been following CrossFit for a while and just recently started (4 months or so).

    Is there any part that you are having issues with?
This discussion has been closed.

Categories