Need an alternative to squats
- Thread starter bigsquid
- Start date
roccodart440
New member
Do you work out with other people?
over head squat
http://www.bodybuilding.com/fun/par29.htm
midway down the page there is a link to show a pix of this also.
Overhead Squat
The overhead squat is definitely one of the least familiar lifts to many modern-day gym rats. The first time someone mentioned them to me, I had no idea what they were. As it turns out, the overhead squat is an excellent tool for building supporting strength and flexibility, as well as working the legs. Like the jerk variations, the overhead squat is primarily practiced by Olympic lifters. The basic premise of the lift is fairly simple.
The weight is held in the lockout position overhead, with a very wide (snatch width) grip. I do believe that it's also acceptable to work the lift using a narrower grip at times, but generally, this lift is used as an assistance movement for the snatch, so the wider grip is much more common. Once you have secured the bar in a locked out position overhead, slowly descend into the full squat position. When I say "full squat," I'm talking ass-to-the-grass.
Many will find that they lack the flexibility in the ankles and hips to get into this extremely low position, although some stretching and practice will certainly help make this depth attainable. One key to remember is that the bar must remain directly overhead; do not be allow it to move to the front or rear when performing the lift. If the bar gets out of line with the center of gravity, you will lose the lift.
Initially, it's very difficult to maintain the proper bar position while descending into the squat due to the natural tendency to bend forward a bit when squatting conventionally. The key to maintaining your position is descending straight down into the squat while maintaining a very, very flat position. At the bottom of the lift, your head should be positioned a bit forward of the bar, but you should make a conscious effort to stay as upright as possible. After reaching the bottom position, begin the ascent in a controlled manner.
Once the lift is mastered, some explosiveness can be added to the rep cadence, but until such time, it's a good idea to maintain a very smooth, rhythmical tempo. Unlike a back squat, the ascent during an overhead squat requires the hips, back, head and bar to move in unison. During a back squat, sometimes our hips rise from "the hole" faster than our head (or the bar) but we can compensate for this prior to lockout. If the hips outpace the bar when rising from the bottom of the overhead squat, the lifter will naturally bend forward.
This shifts the center of gravity forward and increases the likelihood that the lifter will lose the bar. The idea that might help the straight up/down movement is to envision a piston moving up/down in a cylinder. There is no lateral or horizontal movement; only vertical movement. Obviously, this is an exaggeration of the true movement, but the imagery helped me maintain my straight back position and overhead bar position. After reaching the top position, it's time to go after another rep!
I was very pleased with the overhead squat's ability to help build the stabilizers in my shoulders and upper back, but I was also pleased with its direct effect of my quadriceps. Due to the extremely strict nature of the lift, I believe is isolates the quads nearly as well as the front squat.
overhead squat info and a few other lifts to help out with out having a squat rack or leg press
http://www.bodybuilding.com/fun/par29.htm
midway down the page there is a link to show a pix of this also.
Overhead Squat
The overhead squat is definitely one of the least familiar lifts to many modern-day gym rats. The first time someone mentioned them to me, I had no idea what they were. As it turns out, the overhead squat is an excellent tool for building supporting strength and flexibility, as well as working the legs. Like the jerk variations, the overhead squat is primarily practiced by Olympic lifters. The basic premise of the lift is fairly simple.
The weight is held in the lockout position overhead, with a very wide (snatch width) grip. I do believe that it's also acceptable to work the lift using a narrower grip at times, but generally, this lift is used as an assistance movement for the snatch, so the wider grip is much more common. Once you have secured the bar in a locked out position overhead, slowly descend into the full squat position. When I say "full squat," I'm talking ass-to-the-grass.
Many will find that they lack the flexibility in the ankles and hips to get into this extremely low position, although some stretching and practice will certainly help make this depth attainable. One key to remember is that the bar must remain directly overhead; do not be allow it to move to the front or rear when performing the lift. If the bar gets out of line with the center of gravity, you will lose the lift.
Initially, it's very difficult to maintain the proper bar position while descending into the squat due to the natural tendency to bend forward a bit when squatting conventionally. The key to maintaining your position is descending straight down into the squat while maintaining a very, very flat position. At the bottom of the lift, your head should be positioned a bit forward of the bar, but you should make a conscious effort to stay as upright as possible. After reaching the bottom position, begin the ascent in a controlled manner.
Once the lift is mastered, some explosiveness can be added to the rep cadence, but until such time, it's a good idea to maintain a very smooth, rhythmical tempo. Unlike a back squat, the ascent during an overhead squat requires the hips, back, head and bar to move in unison. During a back squat, sometimes our hips rise from "the hole" faster than our head (or the bar) but we can compensate for this prior to lockout. If the hips outpace the bar when rising from the bottom of the overhead squat, the lifter will naturally bend forward.
This shifts the center of gravity forward and increases the likelihood that the lifter will lose the bar. The idea that might help the straight up/down movement is to envision a piston moving up/down in a cylinder. There is no lateral or horizontal movement; only vertical movement. Obviously, this is an exaggeration of the true movement, but the imagery helped me maintain my straight back position and overhead bar position. After reaching the top position, it's time to go after another rep!
I was very pleased with the overhead squat's ability to help build the stabilizers in my shoulders and upper back, but I was also pleased with its direct effect of my quadriceps. Due to the extremely strict nature of the lift, I believe is isolates the quads nearly as well as the front squat.
overhead squat info and a few other lifts to help out with out having a squat rack or leg press
AngryMuscles
New member
wonder how heavy one can get on those overhead squats...
