Overhead Squats

[sillymesilly]

Poor form. You can do this because of the empty bar. Try it with 110 KG and you will fall on your face. The bar should be over your head, or slightly back of your top of the head. Not over your shoulder blades. I give you props for flexible shoulders, but this is not a proper lift mate.

[patrickneal82]

is that ben roethlisberger?

[pumitaproductions]

i can imagine this at crossfit lol click click click click click i guess the guys there feel it as part of the ambience

[pumitaproductions]

they hurt my mid back... feels like somethings gonna pull

[tywonellington]

@pumitaproductions Sounds like a flexibility issue

[gmaine27s]

if my knees could click, i would easily amuse myself everyday LOL

[Maazersmiit]

Not having a squat rack at home or at my gym, I don't tend to squat very often (my legs are crap thanks to this) - but is his knee coming past his toe - I thought that was a big nono

[jblazeURI]

clicking is a ligament rolling over bone. no worries.

[Mizzles240]

knee clicking just means you are a newbie. it should go away after a year of lifting

[DaHDizzzle]

i'm a knee clicker too!

[DragonMan933]

just stfu an do it already dam

[Jonaskarosas]

worst squatting technique! making videos and cant even squat

[magicapricot]

@Jonaskarosas how

[mediumgroove]

Possible R ITB tightness...

[evilmonkey1192]

are you suppose to keep your feet straight or faceing outward alittle

[howardlitt86]

@evilmonkey1192

Feet out at about 45* angle

[hitmancoolio]

The most dangerous exercise i've ever seen.

[icharuswing]

@hitmancoolio ever seen clean and press with a 200lb stone? that's what the fuck i'm talking about. but seriously if you have the proper range of motion for the exercise it's quite easy to drop the weight and the weight is never actually over your head i recomend bumper plates if you don't want to get kicked out of the gym

[hitmancoolio]

@icharuswing What are you talking about? I think you replied to the wrong person.

[howardlitt86]

@hitmancoolio

Stop typing.

[hitmancoolio]

@howardlitt86 I did 7 months ago, you imbecile.

[samlee1014]

I tried these today for the first time... and i felt like the bar was coming too far in front of me. A trainer told me to keep my head back because I was pushing it forward, and that helped. But should I just keep trying them with a broomstick until I feel like the bar is pushed back enough?

[hitekartek]

I love the knee pops...classic

[thecheesemister1]

i just did this today and front squat..first time ever, dear god my legs hurt

[Gavreeli]

Ah great demo! My coach wants me to do these on my own gym time and I found it extremely difficult, now I know I was doing it completely wrong.

[howardlitt86]

@Gavreeli His demo was actually pretty terrible. Please look at olympic lifters, they have their armpits facing forward and the bar overhead. You want to keep your chest up.

[aipyor]

do you think you can change your body in one week by going crazy and working out hardcore for 115 hours in 1 week?

[ExplosiveForce]

if you want to die

[Romaissgreat]

is this a serious question???

[Bigtimezillionaire]

No. It's physiologically impossible. You'll get hurt and lose muscle.

[nova68nova]

Yes, that's a great plan. For ending up injured and feeling like absolute shit.

[kettlebellconvert]

@aipyor

thats the dumbest comment ive read in a while...

[jarooFLtutor]

no :P

[dubya305]

How can you do this 'heavy' without messing your wrist up?

[howardlitt86]

@dubya305

First you have to lose the vagina. Then you do NOT watch this video. His form is terrible. He is rotating his shoulders inward and pulling the bar behind his head. No bueno. You need to keep the bar overhead (hence the name) and keep the chest upright. If not you will blow your shoulders, not your wrist.

But your wrist will adjust to the stress put on them.

[ibtarnine]

Thanks for this, tried these a few days ago and couldn't get it right, turns out my grip was too narrow.

[rancidknux]

I dislocated my shoulder doing this... ahaha

[Raginmonky]

Jesus, how much weight did you have on?

[rancidknux]

I had just learned it so it was just the bar - I'm not sure why it dislocated but I'm going to an orthopedic doctor tomorrow to find out.

[Poontangist]

tough squats to do...kudos

[ladybugdmf]

are your knees supposed to be turned out?

[xshadw]

yes

Knees Out. Never allow your knees to buckle in. It can cause knee injury. Push your knees out.

[2066241]

yes otherwise you can tear you mcl acl and pcl..not all at one time but i will bet it is posible...

[huokasija]

A few weeks ago I did OHS 5x5x60kg, but now my hands(the area between thumb and pointing finger) are so sore that I can barely do one rep with the bar.

Am I doing something wrong? Is there a specific way to keep your wrists while doing these or should I just let my wrists/hands rest? I do o lifting twice a week. Please help.

[lococow33]

it sounds like you just have a weak grip. i mean...you can take a snatch or a clean grip but its basically the same thing on your grip.

[huokasija]

Oh I see. So I have too stiff wrists? Clean grip would ease the pain, but my shoulders are not flexible enough for that.

Anyway I've been able to train hard these again. I just try to do few reps fast so after that I don't notice the pain.

[SirVantesAFC2PUA]

I did the overhead squats for the very firs ttime today, I nromally do back squats and deadlifts for my leg days. The reason why I want todo overhead squats is because I want to work my core much more as I need to strengthen it for muay thai and MMA. I added a couple of sets of 10 reps at the end of my regular excercises, and in one set I got fatuged and almost fell backwards, my knee jerk reaction was to quickly squat up and throw the barbell forward, I saved myself the humiliation

[SirVantesAFC2PUA]

...of looking like the gym idiot. I guess this is a new movement for me and the little stabilising ,muscles are not used to it. Is this normal for other people, and roughly when will I start to get the balance right.

Thanks

[crombet01]

you should really try the overhead sqaut with a light weight to start of with to ensure that you are getting the full range of motion. Try doin it near the beginning of your workout, this way the propriceptors and motor units will not be as fatiqued. Make sure you bum goes past knee level on way down and try and hold it down there for 3 secs (so 5secs down.3secs hold, back up). ensure that chest is always up and try to maintian lumbaric curve (arch your lower back).

[mrhooker]

I hold it at the very ends as well. Glad to see I wasn't using improper form.

[midnitecarousel]

Great vid! I've been doing the overhead squat with my hands too close on the bar. I knew there was something wrong, but I couldn't quite pin it. Thanks for the vid!

[deepman007]

Is it me or does his knee click everytime he goes past 90 degrees ?

[crusher1427]

@deepman007 Thats OK, that indicates that fluids are properly flowing there

[JSG949]

@deepman007 yea that is pretty common

[Number1BXBori]

@deepman007 lol.you might be right.it might be a common thing.my right knee pops every single time i bend it.so like supine bicycles, yeah it pops everytime my right knee bends.im sure once i start doing this routine,itll pop too.but my music will be blasting and i wont even be paying attention.it doesnt hurt in my opinion.just gets annoying after a while if im paying attention to it.almost as annoying as scratching a chalkboard with your nails(ooo that gave me shivers just describing that)

[Kryomega]

@deepman007 Mine does it also lol

[megane6065700]

@deepman007 ya your right!! haha

[drastaify]

@deepman007 yeah i know this guy. he had to have both of his legs amputated

[HipHopWorldStar]

@deepman007 ahhhhhhhhhhhhhhhhhhhhhhhh!!!! that happens to me a lot as well!!! i know it's not good, but how bad is that???

[adamcooney17]

SSSSSQQQQQQQQQQUUUUUAAAAAAATTT­TT

[mrulon]

Thanks for the info. My 17 year old has recently been told this is a great exercise for him to do. In researching the lift, I came upon you. At the end of the video, you mention you website, but I can't make out what you are saying.

Is is possible for you to post in in this blog?

Thank so much!

[anglefan85]

This is definitely going into my leg routine. I'm currently going for 350 lbs by the end of next year (current max is 280 lbs) and I need all the help I can get

[jmm121884]

This really isnt so much a leg exercise as it is an entire body exercise! I throw it into my clean/snatch day

[InsideOutAnus]

I love clean snatch days.

[wayofaway]

I love them so much, i don't have any other types of days. :D... well not really.

[InsideOutAnus]

That was meant to be a joke.

[KineticRhythm]

ohh man you can hear his knees click every rep

[jmm121884]

i can hear your vagina

[KirkDaJerk]

jmm is gay

[jmm121884]

yea so?

...not really,

[hojoborolok]

i learned that your knee is not supposed to pass that imaginary line of the toe, does that play any role in this exercise

[bidoof12]

honk

[ledskof]

Thanks for being so thoughtful, douchebag.

[ooQueso]

I've yet to see any real purpose in pursuing oly lifts. I'm happy with my squats, deads, benches, rows, and all the "basics". What advantage is there supposed to be to these lifts that typically involve expensive bumpers plates and padded flooring?

[SLITTHROAT13]

overhead squats can develop coordination and balance , also Olympic lifts have an explosive element to them that allows you to develop power. Third they use more muscles than the basic exercises so they have a higher metabolic demand, which in layman's terms mean they tire you the fuck out and burn more calories.

I practiced the sport for a few months and believe me overhead squats are brutal

[rafterfan180]

listen and learn, ooQueso.

[HipHopWorldStar]

@SLITTHROAT13 HELL yeah!!!!!!!!!!!!!!!!!!!!!

[ArentWeSpecial]

If you're into bodybuilding, then there's really not much reason to pursuing Oly lifting. But as SLITTHROAT13 pointed out, explosive Oly movements like the clean and jerk and snatch have great athletic benefits.

By the way, I would suggest trying overhead squats, they are fucking killer. When I started out, I could barely OHS an empty bar.

[ledskof]

Bodybuilding is to shape your body.

Power lifting is to push more weight.

Olympic lifting is to be a better athlete, i.e. have more body control, explosive power, balance, body awareness, and so on.

You tell me which of those 3 has more of a practical application.

Personally I think being as big as possible or being able to bench as much as possible is retarded.

Fighters benefit from oly lifts out of proportion compared to bodybuilding or power lifting. What's the point of those 2?

[ooQueso]

The point of the other two would be achieving whatever goal the lifter is aiming for. You have your preferences, others have theirs. No ones lifting goal is retarded so long as they are lifting. If someone just wants to look good, performance is irrelevant.

[ledskof]

Which is clearly why I said "Personally I think". No need to come back and tell me I have my preferences when I just obviously pointed out that I was making a statement about my opinion. The point of my post was that you were saying O lifts are pointless. But even successful bodybuilders and power lifters do some O lifts. Here's another statement of opinion that you will no doubt point out to me is my opinion: how good someone looks is irrelevant when it comes to using their body.

[ooQueso]

Relax, spazzoid. Yeesh.

[ledskof]

Mr douchebag, apparently your ignorance extends beyond weight training into the realm of basic dialog.

Oh the joy of name calling. Thanks for initiating it; I love pretending I'm 12 years old.

[ooQueso]

Whatever floats your boat. Spazzoid.

[sultantujen]

You can trust a man to know what he's talking about when he's got a beard (by the way thanks for this video, I needed a clear explanation of this).

[PutrifyingEagor]

Overhead Squats are NOT Dangerous!!The Trick with these is to start with the bar only,perfect your form until it is spot on.Then Gradually increase the weight,If you have to start with a broomstick,start with a broomstick!Because an Olympic barbell bar is 20kgs empty-which may be to much for some people to start with.Doing Olympic Lifts for Reps is a fantastic way to keep very fit,and gradually building your functional strength!

[chookter1]

Its for glasgow rangers supporters because we just keep winning things and need to exercise these muscles for all the goals going in

[jdfh666]

not even close dummy, I am in sportconditioning and i recieve coaching from an olympic weight lifting coach, which is where this movement orignates from. I dont need to post anything on youtube because iwill soon be getting paid very well to actually train athletes directly. i dont agree with this guy becasue he is acting as if he is an expert but can hardly perform the exercise properly,

[DaysOfThePhoenixx]

lower, ass on the grass!!!!

[dynamik916]

good video...i havent been pinching my shoulder blades together. thanks for the tip

[jorickdd]

I heard overhead squats are great for correcting posture if you have flaring shoulder blades.

can anyone confirm/deny that?

[jdfh666]

it helps but i wouldnt rely on it. squat as deep as pssible

[jdfh666]

deeper than this poser

[elnyka]

Was that remark necessary?

Are we going to see YOU demonstrating it the way it should be done anytime soon?

If you are going to call someone a poser (specially someone who at least took the time to try to help others), it would behoove you to at least demonstrate how it is done. And do it better and with passing, flying colors.

That's what a man would do. Anything else is the stuff of posers.

[jdfh666]

Hush poser! I don't need to show anyone on video I do this in school.

[elnyka]

weak.

[jdfh666]

yup u would know

[elnyka]

I mean weak in character. Talk crap about others, but can't take it nor sustain it.

Likes to talk crap about how much you lift and calling other posers, but lack the balls to back it up.

You don't to lifting shit in school. If you were, you would have posted on youtube long ago (like the majority of lifters, good and bad, do).

Poser. Ball-less. Weak.

[jdfh666]

what is this exrcise for??? FLEXIBILITY!!!. Also he explains how it is ok to squat only part way to start if u are unable to go all the way, you could do that, but its causes a knife like action on your knees, which even you will realize is dangerous

[elnyka]

It is only dangerous when handling a load, but with bodyweight is a perfect preliminary stretch towards acquiring full flexibility.

If he were saying to stop halfway when having a load, then you may have a point. But he isn't. Ergo, you don't.

And even if he did, that's non-sequitur to you calling someone a poser while claiming to do stuff that you are unwilling to prove you do.

[shane5953]

this comment is very true my dad is a body builder and hes say WHAT THE FUCK whenever hes sees some1 even say the word (my dad was the best in the nation in '79' i think he knows what hes talking about) but any ways also very dangerous for your back many chorapractors told me and they were lke 'wats that' and very dangerous' CONCLUDING: THIS IS A DANGEROUS PRACTICE/ EXCERISE DONT DO THIS!!

[mndeg]

uh bodybuilders think everything is dangerous, thats why they only do mostly isolation exercises

[shane5953]

wtf are those

[20Squeak10]

Oly and Powerlifting is superior to BBing

[rafterfan180]

yea bodybuilders have giners.

[Kuthian]

well thats a lie for starters if u only do isolation exercises then you muscles wont build properly in proportion to eachother so actually only retarded body builders only do isolation exercises

[geonloz]

Yeh .. but that's because they have low intellect. That's why they do bodybuilding. Leave them do their stuff. That way they stay out of my way.

[geonloz]

You're dad's a bodybuilder. That means everything he know he got out of Weider's Muscle & Fitness. That means he know nothing. Bodybuilders know nothing. This exercise has it's purposes. Oh.. Chiropractors know nothing either. They are a bit dumber than bodybuilders. No exercise is dangerous Shane. It's how you do it.

[shane5953]

weilders muscle and fitness

my dad had olympic coaches

and traveled all over the world to lift

but yes chiropractors are dumb

and yes i agree with the dangerous part

but you do need streching, control, and the right weight

[geonloz]

totally .. and it takes practice, and "stretching and control" before you can start using any reasonable weight. In the process this will strengthen lower lumbar regions .. but .. it is NOT an exercise for everybody. Esp not bodybuilders or your average exerciser ... but athletes will benefit a lot. Trainers who post exercisers should qualify uses and usefullness. ANd as for dad... He's a rarity. Seriously .. so many bodybuilders have no idea. So few have Olympic coaches.

[shane5953]

yes that is very true

[tyciol]

Please don't bash bodybuilders like that. While not all of them know stuff, many do.

[geonloz]

Oh sure... Tom Platz is one of my favourite human beings and a legend in bodybuilding. Others too. But problem is, unlike Oly lifters and Powerlifters who practice and "learn" about their training and know the importance of "technique" many bodybuilders rely on magazines or watching others. THey are in effect just going into a gym and throwing weights around. That's not training. And it frustrates me when they don't listen when you try to help them. But many do do their research etc.

[tyciol]

Well, not everyone who powerlifts learns about technique either, you can have some monstrously strong people throw the weight around also. Furthermore, there's probably olympic lifters with that mind set as well (they likely never place though).

The stereotype isn't good since as you've said, many bodybuilders do watch others, and do consult references other than magazines. It is training, but training with an intent besides pushing a weight, but rather training to hit specific muscle.

[geonloz]

Actually, serious powerlifters and Oly lifters spend ages and ages on technique before they start lifting any serious weights. People need understand, being big isn't necessarily strong. You get a few freaks who have natural strength but for most, takes years of work to develop "real" strength. good form is critical. I would say at least 60% of bodybuilders know very little about technique, whereas that figure would only be about 25% for powerlifters and about 10% for Oly's.

[tyciol]

I really don't care what percentages you say, because it's entirely heresay, and relative. Plus a lot of powerlifters are bodybuilders and vice versa, so it's not a clear cut issue.

[geonloz]

No ... You are WRONG there. Anyone who sees themselves as a powerlifter will NEVER admit to being a bodybuilder. In fact most hardcore powerlifters abhore bb's. They see bbing as totally useless and purposeless training. As for my percentages. I think I understated them out of politeness. And its not based on 'hearsay" its based on research and 30 years of experience. For all that muscle - bbers are understrength athletes. Weak. They should have special gyms for em. Keep out of my way.

[tyciol]

I don't think that's necessarily true in all cases. You can admit that you place one thing as a priority over another, but you clearly do have people who ascribe to both, such as Ronnie Coleman (who initially was powerlifter>bodybuilder and now bodybuilder>powerlifter)

[geonloz]

Spot on with Big Ronnie. What a freak. And Franco Columbo and Tom Platz ... some of those guys strong as you can get. Seen the video of Platz squatting 2oo+kg for 23 reps??. Actually I'd like to see a powerlifter do that .. Suppose "serious" trainers are SERIOUS trainers be it bb olympic powerlifting.

[berryhill88]

@geonloz Well, there's a thing called powerbuilders, Mariusz Pudzianowski is a good example of those. I'd like to think myself as a powerbuilder, I start my workout with strength lifts (5/3/1-method) and then have assistance exercises that hypertrophy.

I understand that PL'ers think of BB'ers as girlymen and whatnot, and BB'ers think of PL'ers as fat guys who can lift, but I feel one should respect the sport people are in, those two sports are 2 different training regiments and philosophies.

[geonloz]

Prob with bbers is that they watch other bodybuilders and learn bad technique after bad technique. They stay away from the "hardcore" gyms where powerlifters train because they are intimidated. Really. Many studies have been done which point at bodybuilders having low self esteem and self confidence and use physique gains and improvements to compensate for these insecurities. This is fact. Of course .. not all bodybuilders but it is an accurate generalisation. I guess I used to be one of them.

[grambo22]

The people you are referring to are not bodybuilders, they are idiots who bench press and do hundreds of isolation reps and never get big. I don't like BB'ing (fan of oly lifting) but don't bash all of BB'ing just because of the morons doing split routines and grunting on their curls. The real BB'ers are strong and do compound movements as the base of their routine.

[geonloz]

I agree wholeheartedly. Only prob is that the idiots I am referring to go around calling themselves bodybuilders and see themselves as "warrior" trainers. Oh well. It takes all kinds I guess. And I stand by my "generalization" about bb's and their IQ's. The good ones fortunately keep the sport alive.

[sarcol]

Is that so man?

Average BBers have low self steem so they use shit on them?

Lol, I'm a half BB and I don't care for the big guys. I laugh at them.

[jdfh666]

but in your case i hope you don't...Oh do me a favour, have yourself a great day!;)

[elnyka]

At 23 years of age, I'm not surprised at your exhibition of abundance maturity and intelligence.

I'll have a great day when I see you posting the stuff you claim you do.

I'll have a better day when you learn how to provide constructive criticism without calling names.

In other words, I'll have a really good day when you grow the crap up and learn the most rudimentary skills you need to communicate with other members of the human race.

[tyciol]

Such as not saying 'grow the crap up'?

[andrewmase]

minnesotan accent?

[doylorz]

thanks alot josh i had alot of troble with these.thanks!!!!!

[furshizzeliser]

Thanks.

[ELIUDELIAS]

what is the diference of overhead squats at normal squats? is more efective? thanks!!!!!!

[rafterfan180]

it's more difficult. it engages your arms and core to stabilize and balance as you squat. there's no cheating with OH squats because you will fall forward or back if your form is not spoton. i highly recommend it!

[Jesska994]

less talk more squat

[winger1]

Very straight forward and easy to follow.

[andysmithaman]

great job.very helpful

[ftballfreak880]

great explanation

[joemj413]

Thanks for the video! Now I know why my form was bad, I was using a sandbag and a closer than snatch grip.

[FUZZYisBIG]

awesome, whats the site?