Yeah in a video of Svend Karlsen he does overhead squat before going into 400lb OHP 
Good exercise for warm up on almost anything.
Good exercise for warm up on almost anything.
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The Perfect Form for Lifts
- Thread starter Ozzy619
- Start date
OHS test
Stand 3-6" facing a wall
Hands above your head
Perform air squat
If you can get rock bottom in the hole with your heels down and not touching the wall, then you are ready for OHS.
If you only can get 1/4-1/2 way, then you need to work on hip and ankle mobility as well as form.
In order to get OHS you have to squat with a vertical torso. BEWARE this Olympic form is tough on your knees. Best way to get vertical torso form is Front Squats.
All an OHS is a Front Squat while balancing weight overhead. When you get good at OHS then you can start Snatching. Who doesn't love Snatch?
Stand 3-6" facing a wall
Hands above your head
Perform air squat
If you can get rock bottom in the hole with your heels down and not touching the wall, then you are ready for OHS.
If you only can get 1/4-1/2 way, then you need to work on hip and ankle mobility as well as form.
In order to get OHS you have to squat with a vertical torso. BEWARE this Olympic form is tough on your knees. Best way to get vertical torso form is Front Squats.
All an OHS is a Front Squat while balancing weight overhead. When you get good at OHS then you can start Snatching. Who doesn't love Snatch?
Ozzy619
New Member
Damn I can always count on you and @weighted chinup to explain how to properly do crazy lifts. Ill start givijg this a try and Ive been focusing alot more on my core.
Yeah man, you'll get this shit down. Perfect practice makes perfect.
Tight core is everything in all types of squats. Another great tip for OHS is to press up on the weight when it is overhead. Don't just let it rest in your shoulder joint. You have to actively press up on the weight throughout the entire range of motion when doing an OHS. This will actually activate the core more as well as maintain a vertical spine.
Ozzy619
New Member
Right on dude. Ive been doing a ton of deadlifts and squats lately and noticing a big difference in my physique. Ill give these a shot tomorrow, hopefully wont look like a jackass.
insertnamehere
New Member
Ozzy619
New Member
Ive been going alot lighter in weight to work on my form. Overall I feel more fit and I notice a change in my physique. I think too many people focus on glamour muscles and neglect lifts that make you well rounded.
insertnamehere
New Member
Consistent quality time spent on big compound lifts will make anyone big and strong. Best return on investment, IMO.
I don't have long winded explanations for my movements but rather practice, practice,practice. It's taken a year but I'm really happy with my squat form. I even Change my stance from time
To time. I started with a closer stance and perfected the form
That way and the rest is history. My quads are nicely developing with every leg training day...best advice if your form sucks stick with a lighter weight until you can get it right.
To time. I started with a closer stance and perfected the form
That way and the rest is history. My quads are nicely developing with every leg training day...best advice if your form sucks stick with a lighter weight until you can get it right.
Ozzy619
New Member
I backed down to 135 to get my squats right, also lowered my dead lifts alot too and actually seeing a huge difference. Lately Ive been doing full range of motion and tut on every lift. Id rather go lighter to prevent injury, I see so many guys with flared elbows doing bench, terrible for the shoulders. Also like the guys who swing their whole are to curl the 50's, last time I checked curls were an isolation movement. I believe form is the most neglected element of working out, right behind diet of course.
There is a guy go coaches potential high school athletes at my gym and I question the way some of his training is. While a lot of it is strength and conditioning I watch the way he trains Shoulders and all form is awful with zero control. Front lateral raises are thrown way above the head with zero control on the way down. Weight flipping around at the bottom. So bad... Completely wrong. I'm kinda at my max for all my movements I believe as just in what my frame can handle and now it's all about form. Slow and controlled focusing on the muscle I'm training. I want to be sore the next day.
Ozzy619
New Member
The guy at your gym would really fucking bug me, I already get pissed at the little dumb shit I see. I hate seeing guys swinging weights on isolation movements. It completely defeats the purpose and makes them look so dumb. I especially hate it when they stand next to me and do the same exact workout like theyre a badass.
