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overhead squatting...

bigandrew Posts: 5,146 Joined: 2002/10/21	2006/07/06, 01:12 PM is proper technique for these to squat down....as opposed to pushing my butt back? Also I think these would be very helpful in cheerleading...since alot of the movments my arms are locked and I bend at the knees. However, my shoulders are a lil unflexable? Atleast I think so When I try to push my butt back...my shoulders have to rotate behind me kinda to balance? Or should Ido an oly. squat, straight down? -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/07/06, 04:52 PM Break at the hips to start, then come down. The barbell should finish over your hips, with your shoulders over your knees. It will be more olympic than powerlifting, but ideally, you still lead with your hips. You should be further back than you would with a front squat. -------------- Iron and chalk. ============ Quoting from bisleri: I have heard that working chest and tricep on the same day leads to size reduction of the arms. Is it true. =============
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/07/07, 06:13 PM I push back with my hips 1st, it still feels weird. -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/07/08, 03:58 AM Well yea... Try dislocations on a regular basis, stretching etc. I like to do an extensive warm up whenever doing overhead squats. I haven't done them in forever, but have done them the past 2 weeks. Try incorporating a few sets of 20 with the bar as a warm up everyday. This will help quicker than you think. After a few weeks, continue using them as part of your warm up, but then come back and hit the heavy weight. Good job recognizing the demand, I can definately see how they would be an excellent movement for a cheerleader. -------------- Iron and chalk.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/07/12, 02:48 PM Woudl stretching before be really bad....ie shoulder, upper back? Also.is it possible to do a should width grip as apposed to beyond.....none of my stunting is that wide...griped? -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/07/12, 10:41 PM Not really. It's not like its muscular strength that is holding you back. If flexibility is holding you back more than strength, then by all means. If your worried about losing strength by stretching prior, just do some dynamic stretching. I go up shoulder width, but no closer. As a general rule I OHS closer than I snatch, but still wide. -------------- Iron and chalk.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/07/13, 12:30 AM Well I do it last....as kinda cool down thing. I'm looking to improve it, but not max out in it. Somthing to get me used to squatting with my arms locked out. -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/07/13, 04:46 PM Well then I don't see a problem. I know I have to stretch and OHS before I can catch a snatch properly, and most oly lifters do as well. -------------- Iron and chalk.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/07/15, 08:58 PM I'd like to start a workout just basicly based on the o lifts....to work on my speed for tossing stunts. My back could use the rest oo..since I can't seem to deadlift anymore:( -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
arondaballer Posts: 1,054 Joined: 2003/06/14	2006/07/15, 10:47 PM Snatches and Jerks would probably be good, too. Don't ya think? Like you said, a lot of the overhead presses would be good. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/07/19, 01:35 PM So any good sights for a olympic style "routines" I've never periodizied for o lifts before.. -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
	2006/07/19, 01:49 PM i believe www.exrx.com has a sample program
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/07/19, 10:44 PM oly lifting is totaly different if you want to really get into it. You'll end up lifting 5+ times a week, and my favorite models are the bulgarian model and the russian conjugated model. The bulgarians believed in a few exercise variations, and just change rep ranges, etc. Russians went though many exercise variations, getting closer to the actual competition lifts closer in big years for big competitions (eg olympics). -------------- Iron and chalk.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/07/20, 12:31 AM I dunno about the 5+ day sa week....my practices are starting up now....3 would be the tops...plus 3 days of practices 2+hours.... But sure steve gimmie an example...i'm open for some ideas -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/07/21, 01:40 AM OK, this is purely OLY specialization... Russian split: Monday AM Snatch variation Monday PM Clean Variation Same thing for the other 5 days a week, using different variations... Only difference is Monday, evening session Front squat, hyperextensions, accessory work Tuesday evening overhead squat, chest supportet row, etc... Continueing on with different assistance exercises... These were called "exercise sessions". -------------- Iron and chalk.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/07/26, 12:46 PM did this monday.....see if you approve. I have to do a squat or somthing variation before any clean...seems to help me drop lower, and help me pull faster. I did a VERY low box squat....about 8 in off floor...6 sets of 3.... cleans of a box 5 sets..2-3 reps speed rack pulls a shrugs 3 sets of 3( over hand) close grip bench 3x3 variouse trunk excercises -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/07/26, 01:01 PM Also my catch is better....however when i'l pulling and i go to pop under the bar....i'm almost in a sumo stance...rather than close/shoulder width stance? -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/07/26, 08:38 PM Speed work (DE and OLY) should almost always be done prior to strength work, and technique work is usually the only thing to take presendence over speed work. In this case, your OLY lifting is both. I know what you mean about catching better after you squat. Try doing a real good warm up, and slowly working your way up. I usually warm up for 10-20 minutes before I snatch. Lighten the weight, focus on pulling yourself into the hole, rather than letting the weight force you in. -------------- Iron and chalk.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/07/29, 11:24 AM well I wouldn't say it was strength work..I only pyramided up to about 315...for 3... -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.
bigandrew Posts: 5,146 Joined: 2002/10/21	2006/07/31, 08:36 PM Also I was wondering...would a close grip snatch be of good use? -------------- Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack! People don't reach thier true potental, only those who seek it.