OHS troubles

[vegas]

Hey guys, I suck bad at OHS, I'm kind of embarrassed to say it but I struggle to do 45# bar with good form. I have been subbing front squats for workouts with OHS, but I don't know if this is the right thing to do. Should I instead start just using a broomstick for OHS workouts? It just doesn't feel like that does anything for me because there is no weight. I really think my problem is in shoulder flexibility but I'm not sure. Anyway, I'm just looking for some tips and pointers on things to try to get decent at them and also advice on what to do for the WOD's that have OHS's.

[bigv123]

The answer to your problem lies in HOW you're having problems. Do you have problems stabilizing the weight? Can you not maintain balance as you go through either the eccentric or concentric portions of the movement? Do you get to a point at the bottom of the movement and find that you can't even get the weight started back in the opposite direction?

Each of these questions is focused on a different causal factor. If you can be a little more specific with your issue, then we can probably help you.

V

[vegas]

I get the weight locked above my head, as I start the squat my arms and the bar come forward in front of my head and it starts to strain my back and kind of my knees. I can kind of remedy this with a broomstick or 45# bar by spreading my hands wide ( to the collars) but then it feels as though my strength is pushing outwards and really strains the wrists if there is any load and the bar is not so much over head, it is pretty much the height of the top of my head and a little behind. Hopefully this makes sense.

[Neumeister]

definitely sounds like a flexibility issue. My suggestion would be to do Shoulder dislocators with a broomstick. Take a broomstick, grip really wide and hold in a hang position. Then whip it up over your head with locked arms and all the way around till the stick touches your back then reverse. Narrow your grip more and more and continue with the same thing until you can't make it past the shoulder anymore. This should do the trick if your problem is flexibility

[bigv123]

Vegas,
When you start the downward portion of the movement, where do you feel the weight centered on your feet? Do you feel the weight on the front ball pads near your toes? Or, do you feel it mostly on your heels? Or, is it equally balanced between the two?

Second, when the downward portion of the movement starts, do your heels come off the ground at any point?

V

[vegas]

I tend to feel the weight try to roll forward onto my balls of my feet. I try to concentrate on keeping it back but I can't keep it all on my heels so I would say it is usually pretty equal if not more toward the balls. I make sure not to let my heels come off the ground though.

[gmt-nyc]

I suffered a similar problem when first trying to do OHS. I stuck with a broomstick for a while, and was shown the stretches Neu mentioned and started doing those during every warm-up. I'd then also do 2-3 sets of 10 OHS w/ a broomstick to work on my midline stability since I felt OHS was such an awkward position to be in. I'm moving up in weight slowly to make sure my form doesn't degrade (i.e., back rounding at bottom position, etc.) as weight increases. The OHS is a key exercise applicable to so many of the other motions so it's important to build a solid foundation.

As for the feet, make sure to stay on your heels. One great way an oly lifting coach showed me when I first started learning OHS was to put your heels on a piece of plywood, or to stand on a box with your toes (arch of foot forward) hanging off the edge. I have first hand knowledge that'll teach you to stay on your heels like nothing else!

[bigv123]

What you describe may indicate a lack of flexibility in the Achilles heel. We see this a lot with body builders and power lifters when the squat. I have this same problem...and have worked on it for years now. The lack of flexibility in the ankle joint creates enough tension to "push" your body forward. This is the forward lean. By leaning forward, even a few inches, you take a great deal of stress off the ankle joint. Unfortunately, this puts the lower back in a very mechanically disadvantageous position.

I strongly recommend you begin a program of lower body flexibility. 15 minutes a day devoted to just lower body and abdominal stretching. Focus special attention to your Achilles heels and hamstrings. And, make sure you're continuing to strengthen your abdominal muscle groups and the hip flexors.

V