Wednesday, December 16, 2009
OHS-where you'll make your "chedda"
Although my rap broke down the importance of overhead squats, I will further explain myself.
First off, let me just say that you should be able to overhead squat AT LEAST 20 pounds more than you can snatch. AT LEAST, people.
A couple things that the overhead squat does for you:
1) makes you hecka strong.
2)builds your confidence when doing a snatch
3)stabilizes the core
4)guarantees that you will find true love in the next seven days.
If you can hold a barbell overhead with heavy weight on it, comfortably, then you are on the right track. Its all about holding it with your body. Let me repeat that so I can make this more dramatic.. ITS ALL ABOUT HOLDING IT WITH YOUR BODY. Too many times we try to manipulate that bar overhead with our arms. We think that all those curls for the girls will finally pay off and we start relying on "muscling" that bar into place. If you do that, you will fail miserably and may possibly become a worse person. The key is to find the right place overhead (typically right behind the ears), and hold it there without letting the bar move ONE millimeter. You want to feel your traps, your lats, EVERYTHING pushing straight up on the bar. You need to be in control of the bar, do not let the bar be in control of you (deep... i know..)
WARNING: some people have a tendency to activate the shoulders by rolling them forward, as if to hide the neck. THIS IS WRONG. Try to feel your armpits facing straight ahead as everything is pushing up towards the ceiling. If we roll our shoulders forward, the bar will move forward and we find ourselves, yet again, holding the bar with our arms. Try it for me.. put both your arms overhead, now roll your shoulders forward. See how your hands move forward too? Now push everything straight up. Feel the difference? Boom shakalaka.
So, as I said before, a heavy OHS will make you stronger and more confident in your snatch (no, not that one.. Well, actually..maybe). Moving on, let's just say that you are overhead squatting everyday like a good boy/girl should do and you make a PR at 400lbs. What does that tell you? It lets you know that you are a badass and it lets you know that if you can just get under the bar when snatching (something I will elaborate on in the near future), you can stand up with that weight easily, and stand up with it feeling strong. That little boost of confidence can make all the difference in the world when attempting to lift a heavy a$$ weight over your head. (something that we all tend to have minor panic attacks over).
I can honestly say that having practiced heavy OHS for about 70 years, I feel way more stable when holding ANYTHING over my head. Whether it be dumbbells, a sandbag, a plate, my roommate Michele, I always know EXACTLY where to place the item over my head where I will feel the strongest. Its all because of practicing my overhead squats over and over and over again.
So just do it.. like seriously...
keep it sassy.