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-zz5og2lf7p5 жыл бұрын
Really? I fall forward with my arms as soon as i go down. No progression whatsoever. What can i do? Lol
@davidassis35304 жыл бұрын
@@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-zz5og2lf7p4 жыл бұрын
@@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
@Никарагуанскийпрочность3 жыл бұрын
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.
@Никарагуанскийпрочность3 жыл бұрын
@@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.
@johann236 жыл бұрын
You have a knack for identifying simple means to achieve what was seemingly very complicated. Thank you for sharing.
@jeffreyabelson71713 жыл бұрын
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)
@datragicprince6 жыл бұрын
The most simple and practical explanation I've seen for this problem. No complicating or trendy foam rolling, stretching, etc..
@michaelsenft36085 жыл бұрын
Yet another incredibly insightful piece. Age doesn’t dictate the ability to teach - some people just have it. Great progression, great cues.
@Thehippiedudebro Жыл бұрын
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!
@audiewalters82755 жыл бұрын
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!
@matthewrippey82276 жыл бұрын
Literally been trying to think of better ways to cue my athletes all day and this was very helpful!
@TheEEthernetTV6 жыл бұрын
Most educational 2 minutes of my life. Just watched this and tried the drill. Thank you!
@nhoenderop4 жыл бұрын
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! ❤️
@thebigchimpanski47832 жыл бұрын
Absolute game changer for me Zack. You just unlocked my back. Thanks Bro You Rock!
@scottiusmaximus42986 жыл бұрын
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.
@DomsView_4 жыл бұрын
Great vid. Will try this at my next gym session. Thanks man.
@tehking236 жыл бұрын
Thanks for this Zack, very helpful. I’ve struggled with overhead squat for a while.
@thedietbender15943 жыл бұрын
Giving this a try today! Recently got into oly weightlifting
@SquatLife Жыл бұрын
Box Squats for overhead squat. Gotta love it. Way to break it down!
@folk_sound6 жыл бұрын
I hope you(Zack) understand how helpfull this video is. You got yourself a new subscriber.
@perfectoj77753 жыл бұрын
Great video!! Definitely appreciated he content as I am learning
@ProStyleNao6 жыл бұрын
THE BEST VIDEO I EVER SEEN. As always you bring us great content, THANK YOU ZACK
@SARbrianheath6 жыл бұрын
You had Steve Aoki in your seminar?
@eugenepoon6 жыл бұрын
Yeah he did, keep it on the down-low though ;)
@aem.thayssen6 жыл бұрын
Amazing content as always! It would be awesome if you made a video on upper body training for weightlifting!
@AllatonceIvan6 жыл бұрын
Awesome stuff!!!
@rodgerbane38252 жыл бұрын
Thanks, lots of good info.
@jbranco21346 жыл бұрын
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!
@carloscolon25076 жыл бұрын
This is a great one! Thanks for sharing!
@MrSpicyAlCi6 жыл бұрын
Always great to watch! Keep going mate and looking forward for a book ;)
@matthiaspatrickseeberger9746 жыл бұрын
Very helpful as usually.
@cronjej16 жыл бұрын
I know what I’m doing tomorrow! Great cues Zack!
@mastersexpoloder6 жыл бұрын
I've featured in a ZT video, my life is complete
@Sandemose5 жыл бұрын
Excactly what I was looking for. Thanks!
@CCmccomb926 жыл бұрын
Intro on point 🔥
@alessandromassami6 жыл бұрын
This is Gold! Thanksss
@ag92976 жыл бұрын
Could you help my struggle with alcohol? Sick drop btw.
@edgarrubio52316 жыл бұрын
love that you switch up the intros lol
@twistedLJP Жыл бұрын
Thanks Papa Zack I love you
@TheWatchman18934 жыл бұрын
I learned this exclusively from this Video !
@jackie7892 Жыл бұрын
Squat jerk is too good !
@tiagomalhao6 жыл бұрын
Why don't you write a book with all these valuable information that you have in your channel?
@zacktelander6 жыл бұрын
actually in the process of this...
@hookgrip6 жыл бұрын
it would be cool if you could make a series of online videos to demonstrate the information in your book
@zacktelander6 жыл бұрын
hookgrip lol actually in the process of this...
@Simon-zu2rb6 жыл бұрын
Are you in the process of your process?
@Ivana99106 жыл бұрын
@@Simon-zu2rb He is The Process, the one who cannot be fathomed from our limited processing capabilities.
@vn2030466 жыл бұрын
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 )
@Ivana99106 жыл бұрын
2:42 looks like an army of minions preparing for battle
@Storytimejesus145 жыл бұрын
Very good video
@MuEnViFitness6 жыл бұрын
One asian looking dude one asian looking weightlifting shoes. Great video!
@oneech6 жыл бұрын
MuEnViFitness I
@kyrie44516 жыл бұрын
Asian dude be like what struggle?
@callumbarnes5546 жыл бұрын
Do a video on Smolov
@TheLocalSexOffender5 жыл бұрын
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?
@tedtan27545 жыл бұрын
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?
@kazuyamishima5196 жыл бұрын
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?
@LeylasWelt6 жыл бұрын
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...
@lucapintimalli47525 жыл бұрын
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
@greenerwefanwfkajnwr6 жыл бұрын
Easy to do with snatch grip. Can't do with clean grip. Is the solution just more stretching?
@tonyibarra59306 жыл бұрын
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
@outsider2k86 жыл бұрын
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.)
@alvarofabon16846 жыл бұрын
Hey Zack, what should i do if i want to start OHS with a clean grip but my mobility does not allow me?
@StuartKelly6 жыл бұрын
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?
@skrubalicious51676 жыл бұрын
Any thoughts on the new mastrength book?
@tylad986 жыл бұрын
Where did the Asian guy get the anta shoes from?? I live in Aus have no idea where to go to get a pair
@moonwolfjl5 жыл бұрын
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..?
@Bjorlin16 жыл бұрын
Hey Zack great video but can you link music in description? I've been searching for the outro music forever... sounds like Electric Youth???
@XxMySsTiCxX6 жыл бұрын
Outro is Pizza Guy - Touch sensitive. Awesome Aussie band with tonnes of recognisable songs you dont know the names of.
@Bjorlin16 жыл бұрын
yay! Thanks a bunch!
@MerlinDeLyon6 жыл бұрын
noice will this help me with thoracic extension in the clean?
@rsvids216 жыл бұрын
Great video
@The_Daliban6 жыл бұрын
What song is that?gorillaz? Video best as always. Your channel is the best information on olympic lifting imo
@ChristmasPartyNoob694 жыл бұрын
dare gorillaz
@SuperLiem6 жыл бұрын
Zack did you learn all of this yourself?
@rasmuskasper42996 жыл бұрын
FIRST AND ALSO THE GUY ON DISCORD WHO ASKED FOR YOUR PBS LOL
@reubenholt47656 жыл бұрын
Quality
@sagebias22514 жыл бұрын
Wtf us a thoracic extension?
@charlesfisher39836 жыл бұрын
Red shoes has potential
@shabblabbat6 жыл бұрын
Thank you.
@jimjones69016 жыл бұрын
Opening song?
@chose436 жыл бұрын
DARE - Gorillaz
@jackalacka28876 жыл бұрын
Gorillaz earned you like
@dracula191489146 жыл бұрын
Is that Steve Aoki ?
@andrewcheng28523 жыл бұрын
It's Dare :)
@DavidTPerkins226 жыл бұрын
I T S D A R E
@muddyboots77535 жыл бұрын
at 0:16 i thought that was a chick behind you. i was so wrong :D
@juliusgodinez19875 жыл бұрын
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!
@eugenepoon6 жыл бұрын
Lol @ using Dom for your "improper posture" example, poor guy
@flagshipathletics83236 жыл бұрын
Intention* ;)
@zacktelander6 жыл бұрын
ahhhh for f*ck's sake
@flagshipathletics83236 жыл бұрын
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 👌
@Mani_Matter6 жыл бұрын
Is this Natural?
@phlebasful6 жыл бұрын
Nope. The techniques in this video require extensive use of anabolic steroids, photoshop, polyester, and high fructose corn syrup.
@david7309106 жыл бұрын
If there are many success, why your own overhead position is not well ?
@Cin99996 жыл бұрын
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
@commentconnoisseur10015 жыл бұрын
top kek
@Neobaboom6 жыл бұрын
PIZZA GUY
@kyleg67904 жыл бұрын
Ever make it to China in your squats?
@demr046 жыл бұрын
How to teach overhead squat: *Teach the front squat *Teach the standing overhead press *Increase shoulder mobility with shoulder dislocations Pretty simple.