Stop Struggling w/ the Overhead Squat

[@nicholasparas6399]

Zack is my favorite giraffe

[@jarodnewman5535]

Hi Zack, I am a gym noob who's been doing stronglifts 5x5 for 2 months, and recently discovered the olympic lifts. As the overhead squat is often touted as 'the thing you need to be able to do before doing a full snatch' I made it my mission to do the overhead squat but after a week of just trying it with a dowel at home I made no progress (I couldn't even get near parallel without falling backwards or bending my spine). Then I discovered this video and today at the gym I devoted about an hour and half after my usual routine to doing this progression and focusing on the points you raise in the video. Within an hour I was overhead squatting the dowel to nearly as deep as I can high bar squat, by the end I pulled off 3 good form squats with a proper barbell but had to give up as my shoulders and forearms were really starting to give in. I used to think that maybe my shoulders aren't flexible enough to do the movement yet, but now I can see I simply wasn't in touch with what the movement actually should feel like. So within literally 90 minutes, I went from no overhead squat ability to squatting the bar 3 times! Thanks for this video I'm honestly shocked how much it helped.

[@user-zz5og2lf7p]

Really? I fall forward with my arms as soon as i go down. No progression whatsoever. What can i do? Lol

[@davidassis3530]

@@user-zz5og2lf7p hey man, same problem here. did you manage to fix it? I think my poor hip mobility is the limiting factor here and I trying desperately to fix it.

[@user-zz5og2lf7p]

@@davidassis3530 no, just gave up lol. Powerlifting is more interesting to me. I have ni clue how to fix it tho. Tried for a while but no results

[@Никарагуанскийпрочность]

As a former Soviet who used to train a lot. My advice to you is stick with your dowel rod or pvc pipe for form. Also I'm assuming you're an American because Americans automatically rush too fast. Then comes the injury. If you want to start snatching and overhead squat don't think like an American. Think like a Soviet. So my advice to you: 1. Perfect your front and back squat (especially your front for core stability). 2. Practice with kettlebells, they are holy artifacts deemed precious in Russia & Ukraine. 3. Another thing Americans don't realize is a lot of the strength to do Overhead Squats comes from your Trap muscles. START SHOCKING YOUR UPPER BACK MUSCLES COMRADE!!! You got this. Look up Oleksiy Torokhtiy, he also had a KZbin account with Soviet style tutorials.

[@Никарагуанскийпрочность]

@@user-zz5og2lf7p If you're falling forward it can be a lot of reasons but here's the main two. 1. Your grip is too narrow more like a jerk grip. Widen it for the snatch. 2. Your stance. Widen your legs a little bit more. Basically a Sumo stance. Try these 2 then come back and let me know if you gained progress.

[@johann23]

You have a knack for identifying simple means to achieve what was seemingly very complicated. Thank you for sharing.

[@jeffreyabelson7171]

Hi Zack - I finally did three sets of 5 OHSs with an Olympic bar - and it NEVER would've happened without this video - particularly the instruction at 2:37 - the only difference - I do it in a rack, set the pins high to easily get the bar over my head, and then focus on stability, lockout, head through the window and the proper hinge and knee movement) - very difficult at first, but getting better every day (I practice at home with a curtain rod every day). THANK YOU!!! (ps, I'm 58 and can't believe the progress I'm making)

[@datragicprince]

The most simple and practical explanation I've seen for this problem. No complicating or trendy foam rolling, stretching, etc..

[@matthewrippey8227]

Literally been trying to think of better ways to cue my athletes all day and this was very helpful!

[@michaelsenft3608]

Yet another incredibly insightful piece. Age doesn’t dictate the ability to teach - some people just have it. Great progression, great cues.

[@TheEEthernetTV]

Most educational 2 minutes of my life. Just watched this and tried the drill. Thank you!

[@Thehippiedudebro]

Bro, your videos have helped me improve my lifts so much. Keep up the amazing content my dude, you’re truly making a difference in people’s fitness journeys!

[@audiewalters8275]

Dude your channel is just amazing. I've gotten a tremendous amount of motivation from your videos to start really working on these movements, and I have to say I wish I'd started sooner lol. Keep the great content rolling, thank you!

[@nhoenderop]

Duuuuude, thank you so much!! This worked so well! I've been struggling with overhead squats every single time I've attempted them in the past, but this approach made the movement just 'click' in my mind. Thanks! ❤️

[@thebigchimpanski4783]

Absolute game changer for me Zack. You just unlocked my back. Thanks Bro You Rock!

[@DomsView_]

Great vid. Will try this at my next gym session. Thanks man.

[@scottiusmaximus4298]

That's a really good idea to start at the bottom of the squat. I also think goblet squatting is amazing and always do a few sets of warm up with it just to establish the movement pattern.

[@tehking23]

Thanks for this Zack, very helpful. I’ve struggled with overhead squat for a while.

[@SquatLife]

Box Squats for overhead squat. Gotta love it. Way to break it down!

[@thedietbender1594]

Giving this a try today! Recently got into oly weightlifting

[@SARbrianheath]

You had Steve Aoki in your seminar?

[@eugenepoon]

Yeah he did, keep it on the down-low though ;)

[@folk_sound]

I hope you(Zack) understand how helpfull this video is. You got yourself a new subscriber.

[@ProStyleNao]

THE BEST VIDEO I EVER SEEN. As always you bring us great content, THANK YOU ZACK

[@perfectoj7775]

Great video!! Definitely appreciated he content as I am learning

[@rodgerbane3825]

Thanks, lots of good info.

[@matthiaspatrickseeberger974]

Very helpful as usually.

[@aem.thayssen]

Amazing content as always! It would be awesome if you made a video on upper body training for weightlifting!

[@AllatonceIvan]

Awesome stuff!!!

[@Sandemose]

Excactly what I was looking for. Thanks!

[@carloscolon2507]

This is a great one! Thanks for sharing!

[@cronjej1]

I know what I’m doing tomorrow! Great cues Zack!

[@jbranco2134]

Great tip Zack! Your videos are very good! And I'm a crossfit fan exactly because it joins different sports! But I believe that if I'm doing a weightlifting movement I should learn from a weightlifter, even if it takes longer to get it right that's the only way to progress. Same thing for other movements like gymnastics! If I want to do it right I watch a gymnast do it!

[@MrSpicyAlCi]

Always great to watch! Keep going mate and looking forward for a book ;)

[@alessandromassami]

This is Gold! Thanksss

[@CCmccomb92]

Intro on point 🔥

[@mastersexpoloder]

I've featured in a ZT video, my life is complete

[@twistedLJP]

Thanks Papa Zack I love you

[@jackie7892]

Squat jerk is too good !

[@ag9297]

Could you help my struggle with alcohol? Sick drop btw.

[@Stoeytimejesus14]

Very good video

[@tiagomalhao]

Why don't you write a book with all these valuable information that you have in your channel?

[@zacktelander]

actually in the process of this...

[@hookgrip]

it would be cool if you could make a series of online videos to demonstrate the information in your book

[@zacktelander]

hookgrip lol actually in the process of this...

[@Simon-zu2rb]

Are you in the process of your process?

[@Ivana9910]

@@Simon-zu2rb He is The Process, the one who cannot be fathomed from our limited processing capabilities.

[@TheWatchman1893]

I learned this exclusively from this Video !

[@edgarrubio5231]

love that you switch up the intros lol

[@Ivana9910]

2:42 looks like an army of minions preparing for battle

[@MuEnViFitness]

One asian looking dude one asian looking weightlifting shoes. Great video!

[@oneech]

MuEnViFitness I

[@kyrie4451]

Asian dude be like what struggle?

[@vn203046]

Sit down on your calves not sit back, and with a block, you even reduce the full range of motion. When you sit into the bottom position, if your knees dont push forward ( seriously with your height, you are trying so hard to do a powerlifting squat, with your knees stay at the same line with your toes) , your torso isnt almost upright ( look at Klokov 03:35 ), you are doing it wrong ( your pelvic will tilt aka buttwink at 03:15 )

[@rsvids21]

Great video

[@tonyibarra5930]

zack, love your videos, just one question about crossfit, you know the so called Butterfly pullups? i do crossfit but and don´t do butterfly pullups, i find that movement really harmful and horrible for the shoulders. hope you can make a video about it, sorry for my english, is not very good

[@kazuyamishima519]

Does proper internal rotation include shrugging the shoulders up while the bar is overhead? This is what i imagine when I keep reading/hearing to actively push into the bar, and I believe this was mentioned in your other video "internal vs external rotation (weightlifting vs crossfit) can you explain?

[@moonwolfjl]

The problem with me is the pain in my wrists while i overhead squat, do u think it will go away by itself or am i doing something wrong..?

[@LeylasWelt]

Great video! Do you have any tips/drills on how to overcome the fear of catching a snatch low? Somehow when I go to moderately heavy weights there is this fear in my head of catching low and I always power it... So far I have tried working on this by warming up with drop snatches and doing overhead squats everytime after I powersnatched again...

[@lucapintimalli4752]

Hi Zack any suggestion for someone that struggle with overhead squat due to dislocated shoulders? I cannot really perform internal rotation cause it increase the risk of having the shoulder popping out. Thanks

[@TheLocalSexOffender]

I’m struggling keeping the weight above my head but I can do that full range of motion. Do I just need to improve my shoulder and arms strength?

[@The_Daliban]

What song is that?gorillaz? Video best as always. Your channel is the best information on olympic lifting imo

[@ChristmasPartyNoob69]

dare gorillaz

[@callumbarnes554]

Do a video on Smolov

[@StuartKelly]

Help me with the visualisation of internally rotated shoulders. Does this mean you feel like the barbell is being split in half in front of you or behind you? Or some other visualisation?

[@tedtan2754]

How is this drill different from the sotts press drill featured in the video about improving full hand hold on front rack re clean and jerk?

[@alvarofabon1684]

Hey Zack, what should i do if i want to start OHS with a clean grip but my mobility does not allow me?

[@greenerwefanwfkajnwr]

Easy to do with snatch grip. Can't do with clean grip. Is the solution just more stretching?

[@outsider2k8]

I wonder if it is just mental or simply l lock of shoulder/upper back strength. I can overhead squat, snatch balance, snatch grip sots press easy with wooden stick/pvc pipe. I can overhead squat with empty barbell (max I did was barbell + 10lb each side), however my shoulder/rotator cuff will hurt if I overhead squat too often. I usually need to stop doing them. I can't snatch balance with empty barbell at all nor snatch grip sots press. (standing snatch press with empty barbell is fine thou.)

[@Bjorlin1]

Hey Zack great video but can you link music in description? I've been searching for the outro music forever... sounds like Electric Youth???

[@XxMySsTiCxX]

Outro is Pizza Guy - Touch sensitive. Awesome Aussie band with tonnes of recognisable songs you dont know the names of.

[@Bjorlin1]

yay! Thanks a bunch!

[@tylad98]

Where did the Asian guy get the anta shoes from?? I live in Aus have no idea where to go to get a pair

[@charlesfisher3983]

Red shoes has potential

[@reubenholt4765]

Quality

[@SuperLiem]

Zack did you learn all of this yourself?

[@rasmuskasper4299]

FIRST AND ALSO THE GUY ON DISCORD WHO ASKED FOR YOUR PBS LOL

[@skrubalicious5167]

Any thoughts on the new mastrength book?

[@MerlinDeLyon]

noice will this help me with thoracic extension in the clean?

[@jackalacka2887]

Gorillaz earned you like

[@andrewcheng2852]

It's Dare :)

[@DavidTPerkins22]

I T S D A R E

[@sagebias2251]

Wtf us a thoracic extension?

[@dracula19148914]

Is that Steve Aoki ?

[@shabblabbat]

Thank you.

[@eugenepoon]

Lol @ using Dom for your "improper posture" example, poor guy

[@Mani_Matter]

Is this Natural?

[@phlebasful]

Nope. The techniques in this video require extensive use of anabolic steroids, photoshop, polyester, and high fructose corn syrup.

[@jimjones6901]

Opening song?

[@chose43]

DARE - Gorillaz

[@juliusgodinez1987]

Do you have to dress like every Middle School / High School gym teacher ever when giving instructions? Nah I'm just messing thanks for all the help!

[@muddyboots7753]

at 0:16 i thought that was a chick behind you. i was so wrong :D

[@flagshipathletics8323]

Intention* ;)

[@zacktelander]

ahhhh for f*ck's sake

[@flagshipathletics8323]

Haha just bustin your balls man, just caught your video of your training session with Clarence Kennedy. You give me hope for all of us aspiring tall lifters out here 👌

[@Neobaboom]

PIZZA GUY

[@kyleg6790]

Ever make it to China in your squats?

[@david730910]

If there are many success, why your own overhead position is not well ?

[@Cin9999]

Yu-Cheng Liang It is „well“ otherwise he wouldnt jerk or snatch the weights he does Also hes has 6’3 spidermonkey proportions so it will always look weird when he lifts

[@commentconnoisseur1001]

top kek

[@rajinfootonchuriquen]

How to teach overhead squat: *Teach the front squat *Teach the standing overhead press *Increase shoulder mobility with shoulder dislocations Pretty simple.