Improving Stability In Your Overhead Squat & Snatch |

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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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Опубликовано:

13 авг 2024

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Комментарии : 61

@ericfundum788 6 лет назад

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

@SquatUniversity 6 лет назад

I've heard others liking the banboo bar - I'll have to try it sometime!

@liftingafterdark3241 6 лет назад

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.

@SquatUniversity 6 лет назад

Thank you! You'll have to let me know how to get-ups go!

@lordpickle8424 3 года назад

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.

@nimratnahal490 Год назад

Thank you 🙏

@NS-mp9cz 5 лет назад

Excellent content, as always!

@w1nterk643 5 лет назад

my favourite bar is the barbell because its good for nearly everything very good stuff

@SquatUniversity 5 лет назад

Thank you!

@TheCartographeraoe 6 лет назад

Love it. Thanks for the share

@SquatUniversity 6 лет назад

you're so welcome - thanks for checking it out Mike!

@missionarenfranmars 6 лет назад

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!

@SquatUniversity 6 лет назад

Thank you! And yes I'll see what I can do! Thanks for answering today's question as well

@coachtaz 6 лет назад

Great video, thanks for this!

@SquatUniversity 6 лет назад

Thank you so much! I'm glad you liked it!

@nickswf 3 года назад

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...

@gerardohernandez750 6 лет назад

I like eleiko a lot!

@michaelpietrzak2067 6 лет назад

Great video. Personally, I like the Xmark bars. I like the manganese phosphate finish that they use.

@SquatUniversity 6 лет назад

Thank you!

@alburnto 6 лет назад

Thank you doc!

@tusharyadav2835 5 лет назад

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.

@PoppyMusica 6 лет назад

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.

@SquatUniversity 6 лет назад

Shrugged upwards to create as much support for the bar.

@lisign2319 5 лет назад

@@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!

@pawanswami5704 5 лет назад

Eleiko barbell are the best and widely suggested in India

@jbbarbellBradenton 5 лет назад

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

@ah7027 6 лет назад

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.

@SquatUniversity 6 лет назад

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)

@gokuryu 6 лет назад

I like the Rogue Ohio bar for general use. At about $300 you can't beat it

@SquatUniversity 6 лет назад

I've heard good things about that bar

@coachtaz 6 лет назад

We have those in my gym and I love them for snatches specifically

@ah7027 6 лет назад

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.

@danielnaranjo3963 3 года назад

Pyrros dimas bar from Rogue.

@happygingertime 6 лет назад

Eleiko barballs have a feel like no other barbell

@todddavidson927 6 лет назад

@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

@SquatUniversity 6 лет назад

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.

@Syronto81 6 лет назад

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

@SquatUniversity 6 лет назад

I'll see what I can do Anton! Thanks for the suggestion!

@Syronto81 6 лет назад

Your welcome! :)

@SnakeC666 6 лет назад

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) :(((

@SquatUniversity 6 лет назад

Thank you! What kind of gym do you train at?

@aaaaaaaaaaaaaaa89227 6 лет назад

Eleiko Weightlifting for snatch n clean n jerk, any crapy barbell for everything else, what about you?

@SquatUniversity 6 лет назад

I've used both eleiko and werksan - both are top notch in my opinion

@nithianathan7962 6 лет назад

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.

@SquatUniversity 6 лет назад

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.

@GoldenStateOfMind831 6 лет назад

Great video. What’s the name of the song?

@SquatUniversity 6 лет назад

It's a mix of songs from Jook The First

@italovpedraza8147 4 года назад

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.

@pawanswami5704 5 лет назад

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

@JFomo 5 лет назад

I can't snatch grip bottom press 😩

@chatterkmc 6 лет назад

You should keep wrist straight holding kettlebell

@SquatUniversity 6 лет назад

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.

@YsoSer1ous 6 лет назад

With Eleiko I've got less damage to my palms..

@L3rrab 6 лет назад

Eleiko

@SquatUniversity 6 лет назад

A solid choice!

@michaelptm2269 3 года назад

Ohio bar

@therealethan13 2 года назад

A “very simple” move is the Turkish get up? Lol

@PoppyMusica 6 лет назад

Is it correct to say that the more mobile a joint is, the less stable it will be? Like the shoulders for example.

@SquatUniversity 6 лет назад

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.

@FOURTEEFIVE 5 лет назад

fuck this confuses the SHIT out of me when im actually doing it

@MrJeo29 5 лет назад

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