HOW To Overhead Squat: Mobility, Technique & Strength

[@informedfitness2642]

I prefer the overhead deadlift

[@OmarIsuf]

Informed Fitness we call that a "Couch Front Raise"

[@informedfitness2642]

OmarIsuf do a video lol

[@Aerodynamic999]

You mean a snatch

[@johnwillis4681]

The overheadlift?

[@martinv1995]

@@johnwillis4681 The overdeadheadlift

[@michaelhealey8576]

You didn't even cover any mobility issues that might be exposed with this movement.

[@djBC10000]

i recently did 135 lbs for 8 reps with this movement, i highly recommend it as it will make your back, shoulders, traps and legs much stronger. it will also improve your core strength.

[@kvash1039]

I've been training for strongman, and my buddy says all I need to do is squat conventional to parallel, and get stupid strong and lift heavy af, but since I started doing overhead squats I realize my improved athleticism has allowed me to get way stronger : ) I totally agree

[@guppermusic]

@@kvash1039 certain exercises are better for different goals. If you’re training for powerlifting I’d just do conventional squat. But if you want to train for power and athleticism this exercise is great for you

[@edwardjones282]

Much appreciated. I'm trying to mature my overhead squat so that I can snatch. This vid gave me some good nuggets to think about and incorporate. I will def start doing OHSs before my squat routine.

[@vero0992]

Thanks for this video. I'm really struggling with my shoulder/ankle mobility for the OH squat, snatch, snatch balance, etc. Super frustrating because I know the strength is there. This video helped. Hopefully the mobility will come as I keep practicing.

[@dante199316]

can you make a video about how to FAIL on a snatch Omar :). I think its an extremely important aspect of learning the snatch and we haven't touched it yet. Love these new content, if you could slow-mo the movement that would be very helpful too.

[@Sunbunzz]

Also Coach Brian is super helpful I appreciate and love your guys collabs OmarIsuf

[@Alvsmondares]

I've noticed the over head squat will definitely humble you. I have a 460 squat and anything over 135 OH feels like 315 haha

[@jojomack5433]

Sadly I tried this a year ago with just the bar and I almost fell... More than once... LOL... *SIGH *

[@Alvsmondares]

Jojo Mack​ Haha! I'd love to see a video of that attempt. I think I'll be able to get a 315 OH squat within a year with enough practice.

[@jojomack5433]

WOW ... I'll be happy with 135 in a year brother

[@NickTheCasualGuy]

That's weird. When I was able to squat 225 I could overhead squat 135 with ease... Now at 365 its bout 200. You must be stiff af.

[@Alvsmondares]

Nick TheCasualGuy first of all... thats what she said... second of all, I don't think its a mobility issue cause I work at a physical therapy clinic and I always have the physios do FMAs and everything is great, but I will say my overhead strength is pretty embarrassing. I would guess its a stability issue of the shoulder, but I digress, I just need to stop bein a lil beeyotch haha.

[@marinamakarova4489]

КАК ДЕЛАТЬ ОВЕРХЕД ПРИСЕДАНИЯ (перевод на русский язык) Выполнение оверхед приседаний делает регулярные классические приседания / фронтальные приседания намного легче (лучшее положение). Проблемы, такие как «удержание корпуса и рук в вертикальном положении» на приседах, устраняются, если вы можете сделать рывок 175 кг. 1.Используйте рывковый хват (когда в висе, бар должен быть около вашего бедра). 2. Чтобы попасть в положение для приземления на корточках, вы должны делать push-жим, жим из-за головы или рывок. 3. Бар, плечо и лодыжка должны быть в порядке. Обратите внимание, что планка, лодыжка и плечо выровнены. Любая потеря позиции будет нестабильной. 4. Приседание начинается со сгибания колена. 5. Приседание так глубоко, как ваша мобильность позволяет. 6. Это намного сложнее, чем кажется. Начать очень легко. 7. Используйте это как приседание (разминка, вы заметите, насколько легче приседать) Плечи должны быть отведены назад, опущены и лопатки сведены, НЕ поднимать плечи.

[@delciemcwhoopie]

This is a good video. I just re-visited it a year later and still helpful.

[@f.k.6151]

Great video, and very useful. The point I picked up was to focus on proper form and take your time descending and ascending until your body gets used to doing this movement. What are some flexibility/mobility zone issues that an athlete can also focus on? An example question is if ankle mobility can be limiting the movement? Thanks.

[@jakemeades356]

tried oh squats today, 10kg felt heavy hahahaha (my max back squat is around 110). These are ALOT harder than they look!

[@anthonydye9621]

Just mastered this move. Max lift up to now is 40kg, nut took me 6 weeks of mobility and tekkers to get there.

[@universaInformation]

my 15 years old daughter did 60kg overhead in first try,she is strong but i need know if is it impressive before I start sharing video of her.what is the good result for 68 kg?

[@anthonydye9621]

That's a good weight, the chances at 15 she will have full range of movement. My problem was years of static training had caused me to lock up. Post the video and let people feedback

[@universaInformation]

then you should change your undies take shower regularly,stop shitting yourself,loser

[@universaInformation]

guess what she is 15 she also does 300kg leg press,guess what she is also karate champion,guess what she is also muay thai fighter which is unique,you will never see karateka fighting under muay thai rules,do not worry mate after couple of years you will pay PPV to watch her on tv

[@papaknuthson]

I'd like to see more of your journey omar. It would interesting to see you working with ur coach and asessing imbalances etc.

[@caleb74helms]

Even though I will probably never overhead squat, I love how informational these videos are. Great work Omar.

[@Divine_R]

I am starting my oly lifts and have found omars videos to be very helpful!! Omar, please continue making videos on the O lifts!!

[@ultramajik]

Excellent instructional video. Clear and concise.

[@BluegillGreg]

An aluminum technique bar is great for learning this lift and for warming up this lift once it's learned. York's 15 pound Alumalight bar has been good to me for many years.

[@wild4fp]

very difficult move.

[@joelbackman8330]

Not with his bs shoes.

[@peterarchimandritis4948]

Coach Brian explains things very well. Awesome video!

[@biggpan6101]

Great video!! Answers a lot of questions

[@mmww_]

awwww yeah another coach bryan video

[@metallicaandskate]

Most underrated mobility exercise!!

[@ty1454]

"I doubt they will talk about if I should be shrugging my shoulders or not - which is what I'm looking to find out." Oh dang. They did!! This video covered everything thanks guys.

[@lanceleader163]

I tried overhead squats today for the first time in like 6 years, and boyyy did it expose a ton of mobility issues for me. I am way too tight and need to become more flexible.

[@idonteven7534]

Brians getting pretty handsy with that squat rack, thats true lifting love.

[@BobBob-vx4ck]

Great video I really like the explanation of the movement and the tips on what to watch for when performing the exercise this is kind of a trickier movement for me.

[@Genoside15]

Liking this video because of Bmarsh's tender embrace of the power rack.

[@TheREUP]

Going to implement this into my warm up

[@cv5369]

Amazing video Omar not squatting today but def doing these before my ohp workout

[@Inconsistentgamer]

Can you go over an assessment of what muscle are tight/over active is you cant get depth or if arms are falling forward? And what stretches will assist in fixing each issue.

[@Emp6ft10in]

I do this exercise as a warm up for every workout I do.

[@awdawdawdawdawd8592]

Rolling out all kinds of content.. and making ALL KINDS OF GAINS!

[@sukalyanchatterjee4729]

Awesome explanation sir

[@Pontus95]

Thanks for the great tips Omar and coach B!

[@Sunbunzz]

I LIKED THE FUCKING VIDEO OMAR OKAY ARE YOU HAPPY

[@OmarIsuf]

Sunny Rabani I CAN'T BE SATISFIED kzbin.info/www/bejne/pYSpXodrnNyXrrc

[@johnsuzy98]

Very informative. Great video!😎💪🏻

[@davidbraeckmans1098]

Superb video! Great coach!

[@NyerereThornton]

This was a great video, exactly what I've been looking for to help with the over head squat. Keep up the work and keep these damn videos coming!

[@Jaffacakez13]

I forgot why i stopped doing overhead bar squats as warmup. They were good.

[@ILOVESQUATS]

Dude's hair is always on point mirin'

[@robbiemazzarino7834]

I have terrible ankle mobility due to fluid in my right ankle. I tore a bunch of ligaments playing basketball about a year ago so I got an MRI about 5 months after the initial injury and it said I have minimal fluid in my ankle. I was referred to an orthopedic but my insurance expired and now I'm left without insurance. What should I do in terms of improving my ankle mobility without getting the fluid removed? Love the olympic lifting videos by the way, keep em coming brotha!

[@joshua_kuluris]

Starting to incorporate these

[@mmww_]

Can we have a "How to: Coach Bryans hair" next? No homo of course

[@famasfan10]

Awesome video as usual!

[@eliasoquendo9990]

I enjoy all sports of working out when it comes to powerlifting/oly/strongman keep it up Omar! Maybe one day we'll snatch or deadlift together

[@arg19101]

Thank you for this valuable information.

[@RubLox_Live]

a year later after this was uploaded and i can barely overhead squat

[@RubLox_Live]

***** oh ok thanks

[@wojciechpietka5329]

great stuff. about to hit the gym and do the overhead squat! Thanks for the advice guys, keep on ROCK´N!

[@ancalagon1919]

I was waiting this video.

[@saraths4150]

cooolll video omarr........greattt

[@ChdeSandwich]

Interesting thoughts on the shoulder retraction. I know many people have different opinions on that. I feel more comfortable in the shrugged head forward position, like you see with a lot of the top Chinese lifters

[@Truballa1010]

Awesome vid. Lol. But why's he hugging the cage?

[@mmww_]

you make this look way easy, tried it in the gym today and couldnt even do 1 rep with the bar

[@maxwillson]

I definitely need to work on my overhead squat. I have a bad habit of just power snatching it and then when it comes to the heavy weight I can't get low enough ahaha

[@bedypus]

quality shit!! brian is a genius

[@AlexPlamadeala1]

Awesome video !

[@TomFox1]

I don't squat but this information is very unique.

[@zhouyang2876]

informative and supportive.

[@mixanikos2]

Awesome tips thanks.

[@MrCliffhanger44]

You should address knees caving in/going over toes in oly lifting

[@alexvillavarayan1708]

lets see more workouts with you and coach fixing your technique and giving you certain queues to help out. What exercises does he prescribe to help fix your specific technical issues?

[@sc0rp360]

For me it feels more comfortable if I do it with shoulders up. I used to do it like that also when I do handstand or doing military press. But I will try out both to look what is the best for me.

[@Taxidermistification]

When doing all these lifts, how far apart should your feet be and where is all the weight distributed? Is it in the legs, back, what?

[@freedk9]

would you recommend doing overhead squats without olys in the beginning?

[@lydialopezcoaching000]

just what I needed!

[@Oliver-jv5ww]

Omar halp, I love clean/jerk and ive been doing it since i was a freshman in highschool because my wrestling coach incorporated it into our training, however now that im graduating and lifting on my own I decided I really wanted to expand my oly lifting into snatching. How can I get comfortable with my snatch the same way im comfortable with my clean? When I clean I know how it feels when it feels good, but with snatch it just feels so strange. I think it must be that catching the bar in the front squat position is much more stable that catching the bar overhead. I know it will mostly take a lot of practice, but do you (or you fellow commenters) have any tips on really locking-in my snatch form? I dont base my entire routine around oly lifting, but i do do assistive exercises like wide grip behind the head OHP (i do it while sitting in a full squat to help maximize my ability to open up my hips), snatch grip overhead lunges (super setted with heavy dumbell lunges because I cant really hold enough weight over my head to be able to hit my legs hard), snatch balances (starting standing with barbell on back and snatch grip, pop hips and drop down catching in snatch position), and snatch pulls as well as doing adding a segmented pull and/or hang snatch in combination with any of these workouts, usually as part of the warm ups or earlier sets. When I do a full snatch I really try and focus/visualize on getting the bar to my hip position and then following through the hip/triple extension pulling straight up, after catching I usually like to pause in the overhead squat position to make sure im really flexing my core and lower back tightly and then squat down even lower to help get used to having the bar overhead in a full, deep squat position with hips open. I weigh give or take 148lbs depending on my hydration and have hit a 135lb snatch for a 1rm on multiple occasions now so i wouldnt say im completley foriegn to snatching but Im really looking to take my form up to the next level. Ive 1rm'd 185lbs for just a clean and done 165lbs for the full clean and jerk 1rm. Btw to anyone who makes it through this BOOK, thank you for your time.

[@KVNFT]

I know this might be a little early since its the early stages of oly lifting but I like to see a video on the hookgrip release transition overhead in the snatch

[@CoachArian]

Should the wrists be straight or bent back in the overhead squat?

[@Mrmagiccity27]

OmarIsuf Great vid as always. I've a question about the shoes. I'm guessing wearing oly style shoes where the heel is raised would make this a little easier and more stable, especially if one's lacking ankle mobility. Doing this flat-soled shoes or no shoes, would the alignment for the ankle, shoulder, and bar stay exactly the same or would there be some tweaking on the form? I don't have ankle mobility issues, so I'm asking more as the in-general context. You better answer my goddamned question, Omar, or I'll put a curse on your calves.

[@coachtaz]

Just did 135 lb overhead this morning, felt really good but still need to work on ankle mobility.

[@carlosandrademeier]

great advice thanks!

[@migmagingenieria]

Good vid guys, thanks!!!

[@andreasholzner-sportperfor611]

Great video!!

[@Erickog1991]

Thank you and keep going

[@mrfrank2324]

OmarIsuf if you have poor dorsiflexion how long should u work on fixing it per day? also how fast can you expect dorsiflexion to improve to allow you to squat ATG?

[@jasonilioski3461]

thanks for the help😀

[@johnninan758]

Wow you are the best

[@JD_2597]

I'm getting numbness in my thumb and up my arm on my right side when I overhead squat, only on my right side. Why is this?

[@LHudsonARTLIFTS]

Sounds like a nerve impingement

[@JD_2597]

LHudson TV and how can I prevent It?

[@jamesrocheftw]

+Jack Dowd I get this too, even when doing back squats, just my right shoulder and arm

[@JD_2597]

James Roche I don't get it on any other exercise. It's just on overhead squats because of the downward pressure on the nerve

[@NickLiang]

It's called neural tension due to poor mobility or flexibility. Regular stretching and mobility exercises will allow the soft tissues to move more freely and reduced the pressure on the nerves. Make sure you warm up and stretch your shoulder before every session. Plenty of mobility work throughout the week will keep your shoulder nice and free and fix the problem.

[@DjRickeyRicardo]

Thank omar i have to get used to this with 150lbs

[@CDelasaux]

My mobility sucks too much for these. On front squats I just feel like falling backwards and compensate by tilting my torso forward and thus the bar rolls off my arms! Ugh. I'm hoping the mobility routine Omar and Bryan posted help.

[@Younz112]

Bryan mentioned working within your range of motion you can do proper reps on, the more you do will your range of motion start to increase?

[@respectfulremixer]

useful -thanks

[@justinbordwell4654]

What do you think about squatting on the smith bar if you don't have proper mobility?

[@rudyiseeyoubaby3667]

Hey Omar, when you doing a janoy cresva collab

[@ionuttomu]

That "love me like you do"song in the beginning

[@stianjarnass]

I really want to master the snatch, but this overhead squat is so difficult 😁

[@Furbolg123]

Great video, but i'm still having some trouble with the movement. I notice that putting something under my heels (like a lifting-shoe) makes the difference for me in this movement. Without it, i jus tend to fall over and feel a lot of stress in my lower back. Also my upper back and shoulders feel very tight and i have trouble getting te bar up behind my neck and keeping it there (causes the falling over). I reckon it's a flexibility/mobility issue and i was wondering if there are any specific stretching exercies to improve this?

[@sboj56]

Can we get a How To Deadlift video with coach Brian? Conventional and Sumo will be better.

[@metalmadman12804]

will u b doin another run of the "I will be legendary" shirts anytime soon?

[@OmarIsuf]

metalmadman12804 stay tuned!

[@B_uttcrumbs]

These are more difficult than they look. I don't know what to call it, but something feels tight in my core when I try to overhead squat. I think I just need to train it until it feels right. Great vid.

[@shawnpiper5665]

Should you do overhead squat for reps

[@TribalKatz]

5:51 I thought the shrug during the snatch was to prevent shoulder impingement. Correct me if I'm wrong. :)

[@craigtaylor-johns1992]

Thanks for this video bro! I do bodybuilding and powerlifting style training and have always liked Olympic style lofts so I'm trying my best. Will be posting a video today.. feel free to check it out and laugh/critique 😂

[@dabig401]

Excuse me guys, but is correct to "pull outward" the bar to maintain it overhead?

[@forgot_my_name_again]

are there any specific excersices i can do to get better mobility i cannot even get my hands, shoulder, ancles in the same position standing straight?

[@MeleDrummer]

Should you force an external rotation with your shoulders?

[@MadzP1992]

Would just like to state that the chinese lifters completely disagrees with your lockout of the bar. They teach and preach max internal rotation and trying to get the elbows behind and it automatically shrugs the shoulders. This position is much more stable for the bar to be in. Just if people wanted a different view :)

[@LazyBoyee65]

Mads Petersen this

[@bradvincent2586]

Yeah well that's fucking retarded. Check out Kelly Starrett and his critique of the Chinese's "knees-in" squat. Same thing applies

[@MadzP1992]

Brad Vincent If you think thats retarded its up to you. Chinese does alot of different things then other countries regarding technique and exercises and i think there is a reason why chinese have some of the best lifters. Just because kelly disagrees doesnt mean he is right. Even Dan Green teaches knees in, just for a different view again. Dont get locked down on one thougt, but be open minded. Not every coach in china deliberately cue the knees in squat. They just normally cue just to push with your legs. If these things were dangerous or stupid i'm pretty sure china coaches wouldn't teach it.

[@guam58]

Brad Vincent we were just talking about this with the oly coach at our box. The articles published about "knees in" state that the purpuse is to engage your hamstrings better. I haven't tried as I am so use to knees out and for me that means over my last three toes. There are foundational technique to get beginning lifters like myself to keep from getting injured and build the accessory muscles. But, over time you create your style that works for you due to mobility issues. For me some of the chinese techniques work for me due to my speed, but incorporate some european technique because I have goodnupper body strength.

[@marino4691]

i cant even do a good form overhead squat with just the bar. lol

[@daytonasayswhat9333]

Me neither. And I can back squat 225x5.

[@devricky]

that 306 snatch was stupid fast. wow

[@ThaNathanater]

Never really understood the point of 'weightlifting shoes' but from this video it looks as though they help elevate your heel off the ground therefore 'helping' with your ankle mobility. Is that what weightlifting shoes are for?

[@joshuaokhonmina7898]

ThaNathanater exactly