Actually, so do all of my Oly lifts since I've only just started trying to learn them, but I am having particular trouble with the OHS. I think my shoulders are probably way too tight. Here's a vid:
Weight-wise this is pretty light for me (can FS 130kg and clean at least 90), but it was hurting like hell to keep that bar stable - which was very challenging - and I still didn't manage a full depth squat. Any advice would be massively appreciated!
Glad you said that in a way, since I'm already doing both those things... Cut my flat benching down from multiple times a week to just once a week and I do dislocates with a band and a snooker cue before every session - but I am still holding the cue pretty wide so I guess I need more!
Big thanks for those links dude they look great. I'm already stretching the bar but I know my abs are a bit weak compared to the rest of me so I'm going to hit them harder. I hit up more overhead squats this morning and finally started to hit depth:
Any feedback on those? Still embarrassingly light, just 20kg/30kg.
I think you've hit the nail on the head in that your shoulders are too tight. In the second vid, especially at the start, I think you were rushing the movement too much. You could see the bar move forward as your shoulders couldn't cope with the stretch.
It's probably just a matter of continuing to work on the stretches and shoulder dislocations and allowing a bit of time for the mobility to develop.
Don't look down at the floor, look straight ahead. That might not help your OH squat at this point, but it's something you don't want to do when in the bottom of the squat. If you look down the bar will want to fall forward. Also try to pinch your shoulder blades together.
Other than that,I think it's just a matter of flexibility. Just stick with it. It will fall into place.
Train medium-heavy front squats and overhead press for reps. Not push press. Not power jerk. Overhead press. Keep the flat bench and make sure your front squats are deep and that u are keeping the bar racked tight. Maybe even try bottom ups (hell yeah ATG!) for a few weeks if u hate being able to walk right the day after a squat session. Also do those pipe roll stretches with a snatch grip that Pendley teaches. GIve it two months and start overhead squatting for reps. That's my two cents.
I think it was Dan Johns who recommended doing behind the neck press squats, not about big weights just balance and flexibility, so just the bar is enough. So squat down and in the squat position do behind the neck presses. its alot harder then it sounds and sounds strange but when u have the ability to do these then flexibility will improve for overhead squats.