Comments on: How-to: Overhead squat http://gubernatrix.co.uk/2008/03/overhead-squat/ gubernatrix Tue, 06 Jan 2009 02:55:54 +0000 http://wordpress.org/?v=2.3.1 By: How low should I squat? - weight training, strength, fitness, weights, losing fat, women's weight training, bodyweight, free weights, powerlifting, dumbbells, barbells, kettlebells, bodybuilding, olympic weightlifting http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-3282 How low should I squat? - weight training, strength, fitness, weights, losing fat, women's weight training, bodyweight, free weights, powerlifting, dumbbells, barbells, kettlebells, bodybuilding, olympic weightlifting Sat, 22 Nov 2008 19:17:06 +0000 http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-3282 [...] How-to: Overhead squat [...] […] How-to: Overhead squat […]

]]> By: gubernatrix http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-2519 gubernatrix Wed, 10 Sep 2008 23:24:14 +0000 http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-2519 @ Sean: haha, yes I get the funny looks too! @ Sean: haha, yes I get the funny looks too!

]]> By: Sean http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-1900 Sean Tue, 26 Aug 2008 16:37:08 +0000 http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-1900 I love squatting, back squat, front squat but the overhead squat challenges me so much but I am determined to nail it. As far as I am concerned if I can't Overhead Squat I won't be able to snatch properly in the low position so it's my aim to keep banging away until I get there. I get a few funny looks and sneers from the bodybuilders but funny enough I never see them squatting deep on the back squat, none of them do front squats and I have never seen any in the gym I go to even try an overhead squat. I love squatting, back squat, front squat but the overhead squat challenges me so much but I am determined to nail it. As far as I am concerned if I can’t Overhead Squat I won’t be able to snatch properly in the low position so it’s my aim to keep banging away until I get there. I get a few funny looks and sneers from the bodybuilders but funny enough I never see them squatting deep on the back squat, none of them do front squats and I have never seen any in the gym I go to even try an overhead squat.

]]> By: lelak http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-868 lelak Wed, 16 Apr 2008 02:54:00 +0000 http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-868 This is ridiculously challenging; definitely on my exercise radar now, though. This is ridiculously challenging; definitely on my exercise radar now, though.

]]> By: gubernatrix http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-804 gubernatrix Wed, 02 Apr 2008 00:38:59 +0000 http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-804 On a related issue, Alwyn Cosgrove points out - using the overhead squat as an example - that problems with range of motion may not always be issues of mobility or flexibility. See the first item in this article: http://www.t-nation.com/readTopic.do?id=2035719 Something else to think about.... On a related issue, Alwyn Cosgrove points out - using the overhead squat as an example - that problems with range of motion may not always be issues of mobility or flexibility. See the first item in this article: http://www.t-nation.com/readTopic.do?id=2035719
Something else to think about….

]]> By: gubernatrix http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-776 gubernatrix Wed, 26 Mar 2008 20:46:53 +0000 http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-776 @ Bonnie: good point about hamstring flexibility, it is definitely important here and I should have mentioned it. I'm not sure I can answer your question in the terms you use. I'm not a fitness professional and I'm not really familiar with terms like l-spine and t-spine! All I know is that I try not to let my knees go beyond my toes and try to maintain a slight arch in my lower back. I don't do any specific stretches for this move, just the exercise itself - which is the easiest way for me to be sure I am stretching the right bits! If anyone more knowledgable wants to jump in on this issue - feel free! @ Bonnie: good point about hamstring flexibility, it is definitely important here and I should have mentioned it.

I’m not sure I can answer your question in the terms you use. I’m not a fitness professional and I’m not really familiar with terms like l-spine and t-spine! All I know is that I try not to let my knees go beyond my toes and try to maintain a slight arch in my lower back.

I don’t do any specific stretches for this move, just the exercise itself - which is the easiest way for me to be sure I am stretching the right bits!

If anyone more knowledgable wants to jump in on this issue - feel free!

]]> By: Bonnie http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-775 Bonnie Wed, 26 Mar 2008 18:56:05 +0000 http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-775 Can you clarify the discussion of back flexibility? You state "the aim is to go as low as possible but your squat depth will be limited by your back flexibility." Then you go on to explain how back flexibility relates to the angle of the shin (against the floor) at the bottom of the overhead squat. As I understand this movement, the goal is to have a stable low back (l-spine) and a flexible upper back (t-spine). Are you saying that more flexibility in the thorasic spine will increase the shin angle? I'm having trouble seeing how this could be. Or do you mean that hamstring flexibility is the key? I can see how tight hamstrings would cause instability in the l-spine (i.e. the butt-wink at the bottom). Of course, my confusion is informed by the way that my body seems to require a 45 degree shin angle in order to have anything approximating good form. This leaves my knees way out past my toes (in the sagital plane). I have not found a way to prevent this, and I do not know if it is a problem. Cheers, Bonnie Can you clarify the discussion of back flexibility? You state “the aim is to go as low as possible but your squat depth will be limited by your back flexibility.” Then you go on to explain how back flexibility relates to the angle of the shin (against the floor) at the bottom of the overhead squat.

As I understand this movement, the goal is to have a stable low back (l-spine) and a flexible upper back (t-spine). Are you saying that more flexibility in the thorasic spine will increase the shin angle? I’m having trouble seeing how this could be. Or do you mean that hamstring flexibility is the key? I can see how tight hamstrings would cause instability in the l-spine (i.e. the butt-wink at the bottom).

Of course, my confusion is informed by the way that my body seems to require a 45 degree shin angle in order to have anything approximating good form. This leaves my knees way out past my toes (in the sagital plane). I have not found a way to prevent this, and I do not know if it is a problem.

Cheers,
Bonnie

]]> By: gubernatrix http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-773 gubernatrix Wed, 26 Mar 2008 12:54:03 +0000 http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-773 Classic! First time I tried it I only went about halfway down and then thought 'that's enough of that!' Classic! First time I tried it I only went about halfway down and then thought ‘that’s enough of that!’

]]> By: Lisa http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-772 Lisa Wed, 26 Mar 2008 11:06:34 +0000 http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-772 Ha ha, I tried this last week for the first time, had only about 5kgs on the bar (dunno what the barbell weighs, it's not an Olympic) and promptly fell on my bottom! A brush handle would be more my style for the moment. Thanks for the guide. Ha ha, I tried this last week for the first time, had only about 5kgs on the bar (dunno what the barbell weighs, it’s not an Olympic) and promptly fell on my bottom!

A brush handle would be more my style for the moment. Thanks for the guide.

]]> By: gubernatrix http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-768 gubernatrix Tue, 25 Mar 2008 23:14:00 +0000 http://gubernatrix.co.uk/2008/03/overhead-squat/#comment-768 Same here with the stance! I would definitely recommend the overhead squat for help with general squatting. Same here with the stance! I would definitely recommend the overhead squat for help with general squatting.

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