Improving Stability In Your Overhead Squat & Snatch |
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- เผยแพร่เมื่อ 30 มิ.ย. 2024
- Do you feel weak & unstable in the bottom of your overhead squat or snatch? In this video, Dr. Aaron Horschig demonstrates 3 simple movements you can use to help improve this weak link to help you improve your performance in these two lifts.
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Dr. Aaron Horschig is the founder of SquatUniversity.com. A physical therapist, coach, speaker, and author of 'The Squat Bible', Dr. Horschig is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association. He works with such athletes as international soccer players, MLB and NFL athletes, national-level Olympic weightlifters, and youth athletes.
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Good stuff. Something that has helped me is overhead squatting with a bamboo bar and light kettlebells attached with short rubber bands. Try them holy hell that fires your core and shoulders. I like to use it as a warm up
I've heard others liking the banboo bar - I'll have to try it sometime!
Nailed another one Doc!! This is the best T-get up tutorial I’ve seen. I actually think I can do them properly now and maybe reap the benefits! No input on high end bars cause I’ve never trained on one.
Thank you! You'll have to let me know how to get-ups go!
Excellent content, as always!
Very nice, after stumbling on various lifting videos I decided to try this snatch movement. I have a roughly 20 lb long metal bar (aside from a regular bar and weights) and can't even get down into the squat position with the bar above my head, it feels like my shoulder muscles are going to rip right off when I get about halfway down. I'm pretty sure that's because of how absolutely weak the upper back and rear delt are so I'll work on strengthening those first with these movements and improving my overall mobility and flexibility.
Thank you doc!
Great video, I'm going to try the behind the neck press next training session for sure!
I was wondering though of you could make a video about hip mobility? I know you have some videos for hip impingement, but I would like one about how to increase mobility for internal and external rotation.
Oh and, Eleiko bars all the way!
Thank you! And yes I'll see what I can do! Thanks for answering today's question as well
Love all your videos! What should I add to my program in addition to the overhead squats to improve my 1rm. Thanks. @265 my goal is 300lbs
Great video, thanks for this!
Thank you so much! I'm glad you liked it!
Love it. Thanks for the share
you're so welcome - thanks for checking it out Mike!
Thank you 🙏
I like eleiko a lot!
Do you have a video on overhead squat grips? My right wrist is killing me as the weight goes up - my left wrist is just fine. Sometimes I mix grip with the right wrist punching upward to avoid wrist pain - I'm sure that's not the way to do this...
Great video. Personally, I like the Xmark bars. I like the manganese phosphate finish that they use.
Thank you!
my favourite bar is the barbell because its good for nearly everything very good stuff
Thank you!
@squatuniversity For someone who can overhead squat and snatch but can't snatch grip bottom press what would be your go to assessment for finding the limiting factor and how would you go about addressing this (e.g. mobility, correctives etc)? Great content and I love how you make time for every reply. Thank you in advance
I'd take that person through a step by step process through the entire body to find out what weak links in their movement capabilities/mobility/stability are hinder their ability to perform this movement. If someone can overhead squat and snatch but can't bottom snatch press I'm going to think it's likely an upper body mobility issue that won't allow the elbows to translate under the bar enough to start the press.
In India Eleiko is not easily available and also very expensive. BullrocK is the unbeatable barbell available in India. Especially the cerakote version, 1800lbs, 8 RNA needle bearings, great spin and grip.
Eleiko barbell are the best and widely suggested in India
elieko is my preferred but rep fitness gladiator bar feels great as well. both have excellent spin and grip. I assume the elieko just has better metal and whips better.
Thanks for sharing. I've mostly lifted on elieko the past 6 years but haven't ever used that other company (so I definitely know what you talk about)
Eleiko barballs have a feel like no other barbell
Hey, is it okay you can make a video on how to fix and strengthen(well rebuild) the arch on a foot for people that are flat footed (fallen arches) in which can be a major issue when it comes to squatting? @SquatUniversity
I'll see what I can do Anton! Thanks for the suggestion!
Your welcome! :)
another great video, thank you :)
my favorite olympic bar is ....
oh wait we don't have any quality olympic bar in the gym ( this is not a joke) :(((
Thank you! What kind of gym do you train at?
Hello sir , I am facing problem in snatch that is when I execute the snatch my hips don't go down much and the snatch falls forward and sometimes I also go forward with the barbell when I am lifting it upwards
When the bar is overhead, are the shoulders blades shrugged up, or down and depressed?
I have seen the cue of turning your elbow crease to face forward, it does seem to make me feel a lot more secure in the back of shoulders, if that helps anybody.
Shrugged upwards to create as much support for the bar.
@@SquatUniversity
Fantastic Video and QA, Dr.
For this shrug question, how to decide how much should athletes to shrug as too much shrug may cause shoulder impingement.
Thanks so much!
What about the shoulder position during the movement? There's many literature and videos stating that external rotation is ideal but there are also professional athletes who perform the movement with internal rotation.
Good question - so the shoulder is in an externally rotated position when elevated above the head. From this position you can apply an externally rotated or internally rotated torque depending on how you are coached, but the arm is externally rotated.
I like the Rogue Ohio bar for general use. At about $300 you can't beat it
I've heard good things about that bar
We have those in my gym and I love them for snatches specifically
ohio bars good for general but I can't snatch or clean with them. im kind of spoiled and train with all bearing bars. bushing doesn't spin enough for me.
Pyrros dimas bar from Rogue.
Eleiko Weightlifting for snatch n clean n jerk, any crapy barbell for everything else, what about you?
I've used both eleiko and werksan - both are top notch in my opinion
Great video. What’s the name of the song?
It's a mix of songs from Jook The First
don't you think holding the kb like that might be painful in the wrist? There is only one way to figure out just by doing it.
I can't snatch grip bottom press 😩
With Eleiko I've got less damage to my palms..
You should keep wrist straight holding kettlebell
The reason i don't is because you don't hold a barbell with a straight wrist overhead so I want the KB exercise to transfer as much as possible to the exercise we're trying to build.
Is it correct to say that the more mobile a joint is, the less stable it will be? Like the shoulders for example.
Good question...so the more mobile a joint the more stability is needed to maintain control. I see plenty of baseball players with a TON of shoulder mobility. It just means that inherently their shoulder requires that much more stability or else something bad could happen.
A “very simple” move is the Turkish get up? Lol
Eleiko
A solid choice!
fuck this confuses the SHIT out of me when im actually doing it
Ohio bar
Shoulders seem to be externally rotated in the overhead position, bad technique
Pay attention to your shoulder blades, they wanna be up and together, putting the weight on the neck and other trapezius parts and less on the shoulders itself
Save your shoulders
Rotate internally overhead