Overhead Squat

Bigger Stronger Leaner Competitive Bodybuilding
1

I have begun working on overhead squats and wonder how it should compare to other lifts in term of strength.

I started today with 115lbs and full range of motion for 5 sets of three. It was hard but was getting easier by the end of the workout. Pretty humbling for a guy who keeps his max on full squats around 400.

So what would be a reasonable goal for someone who squats around 400 and can push press around 250.

Thanks for any help.

2

That’s my working weigth for OH squat but my max squat is much lower, circa 295 pds. You could try with a full plate on each sides for 135 pds.

I like to do OH squat after my heavy backsquat, when legs are already fully primed. I can spare my neural drive to stabilize the weight with upper body. The leg contraction is almost automatic when I cut down the weight from over 220 pds to something like 105 or 115. It’s like if I didn’t have to think about leg contraction. If the weight you use for OH squat is about 30-40% of you max, it should be similar.

3

I would say a reasonable goal would be the most weight you can Jerk from behind your neck into position lol. My OHS has always been limited by the amount of weight I can get over my head not flexibility or leg strength. 250 PP is sick. That would be a nice OHS.

4

Mines currently sitting at the 130-135 range… its a great exercise though for all around leg strength and abdominal developement with a lot of transfer to improving your back and front squat.

5

I love this video:
media.crossfit.com/cf-video/CrossFit_CFSFPlaysOHStrength.wmv

…One guys does 265 @ 215lb BW and the other guy does 235 @ 165 lb BW and then does pistol overhead squats with something ridiculous.

6

One of the most underrated exercises IMO. I have a weak core from neglect, recent abdominal surgery etc and pretty strong legs. I get nothing in terms of leg work from them, but great for the core, shoulder flexibility and upper back/shoulder strength.
That said, I’m embarrassd to admit I’ve never used more than 185 for sets of 5 reps! You certainly get some interesting looks at the gym. Best thing is, inevitably some douche will come up and make a snide comment. Offer them to give it a shot–chances are they can’t hold the weight overhead or even unlock their knees!

7

[quote]Radjxf wrote:
One of the most underrated exercises IMO. I have a weak core from neglect, recent abdominal surgery etc and pretty strong legs. I get nothing in terms of leg work from them, but great for the core, shoulder flexibility and upper back/shoulder strength.
That said, I’m embarrassd to admit I’ve never used more than 185 for sets of 5 reps! You certainly get some interesting looks at the gym. Best thing is, inevitably some douche will come up and make a snide comment. Offer them to give it a shot–chances are they can’t hold the weight overhead or even unlock their knees![/quote]

lol, most douchebags cant even press that:)

8

[quote]Joebob wrote:
I would say a reasonable goal would be the most weight you can Jerk from behind your neck into position lol. My OHS has always been limited by the amount of weight I can get over my head not flexibility or leg strength. 250 PP is sick. That would be a nice OHS. [/quote]

Thanks for the perspective. If the overhead press is the weak link in the exercise I will definitely shoot for over 225 or more as a long term goal.

9

[quote]theuofh wrote:
I love this video:
media.crossfit.com/cf-video/CrossFit_CFSFPlaysOHStrength.wmv

…One guys does 265 @ 215lb BW and the other guy does 235 @ 165 lb BW and then does pistol overhead squats with something ridiculous. [/quote]

Awesome video thanks. I definitely will be working towards 225 to 275 on this lift after watching that.