Overhead Squats

[maverick]

I've tried working with these for a while now and I'm still having a hard time with them, even using the bar or little more. I think I need some more direction cause I just don't seem to be finding my groove.

The main issue is that as soon as I get to parallel, my elbows start to buckle. It seems like its impossible to keep them locked once I get deep enough. I can muscle through it cause I can handle the weight, but obviously I'm doing something wrong. Is this common? Am I probably doing something very basic wrong? If it has to do with shoulder flexibility, how do I improve that for this exercise? Or do I just need even more time under the bar? Any tips would be great. Thanks.

[CF-OC_gal]

A couple of suggestions from techniques that CF teaches are:

Take as wide a grip as you can. Find it by getting into the power snatch "dip" position and placing the bar in the crease at your leg and groin and grab it as wide as you can safely grip it. That's your proper width.

While the bar is overhead and you are squatting, think of pulling the bar apart with your hands. That will help.

Keep an active shoulder engaged throughout (like shrugging)

[gymgirl]

Originally Posted by Brat

Keep an active shoulder engaged throughout (like shrugging)

exactly, active shoulders are key. also make sure the bar is directly inline with the center of your body. for shoulder flexability issues, start light with a PVC or dowel hold the bar overhead like you would in on OHS and keep reaching our arms back and hold.

also check out this video: http://media.crossfit.com/cf-video/C..._OHSBasics.mov

and this one too: http://media.crossfit.com/cf-video/C...HSElements.mov

[gymgirl]

oh and yes, it is common! I saw one of the strongest trainers at our gym (regular gym not CF gym) attempting OHS and he struggled with the 45# bar. It does take time, practice, shoulder flexability and patience. you will get there with a little bit of practice!

[Dan C]

Are your elbows fully locked upon beginning the descent?

Are your arms (is the bar) traveling behind your head?

Shoot some video from the side and you may be able to diagnose the problem yourself. If you're still having problems post it here so we can take a look at it.

[DaRkAnGel]

Keep your head down (but facing forward still) and have the bar line up directly with your spine (ie, behind your head). Also, widen your grip.

Hope this helps.