Overhead squats makes me so f**king angry

[mksamas]

First of all, sorry if my English is not perfect but it is not my main language.

Really, I've slightly improved in all exercise since I've started doing Crossfit 6 months ago but the OHS... Jesus Christ.. not a little improvement.

The thing is, since I've started doing crossfit I've also changed everything: healthy diet done by a nutritionist, I train 3 times per week (never missed a sigle traning class), my coach constantly corrects me and everything is okay but OHS makes me funking mad, hard exercise that the maximum weight that I can do is female barbell from the beginning.

I really hope this problem does not only affects me.

Thanks for the attention.

 

[angeltigerr39]

@mksamas You issue maybe mobility rather than strength, might be worth a check in with a physio.

 

[mksamas]

@angeltigerr39 I've also done that and it lasted like 3 months of treatment

 

[angeltigerr39]

@mksamas Try recording yourself and review the video after. When you fail the lift with higher weight on, what does it look like? How do you fail? You can learn a lot that way, if not sure you could also post it for form feedback on here or one of the other subs.
Perhaps a focused session or two with a coach would help where they could work on some variations and really dial in your form.

Alternatively, if your form is good, keep showing up to sessions and putting the work with the female bar whenever you can. Try and increase your reps and sets and increment from there. There are a lot of muscles and joints working together in that lift and as others below have said it can be a tough one.

 

[theological1988]

@mksamas How about double under? I’ve been practicing those since2019 and am not seeing any real improvements

 

[jr620]

@theological1988 2019? Rookie been trying to get more than 5 in a row since 2017

 

[theological1988]

@jr620 I feel you, friend.

 

[babydollalice]

@jr620 I’m at 3 in a row since 2016!

 

[sb_]

@babydollalice That's about all I can do. It sucks practicing them too, since doing it causes me to whip myself with a metal rope, hard.

 

[angeltigerr39]

@theological1988 Yea, feel that. stuck in the no man’s land between singles and going too fast after the first double and loosing it.

 

[theological1988]

@angeltigerr39 Yeah we did the girl workout with doubles. I did 2xthe number of singles and it still felt like nothing, whereas doubles I just can’t get. Frustrating!

 

[chapsbabs]

@theological1988 I learned to do them by watching this video of Dan Bailey coaching them + doing Annie multiple times a week until I was able to do the dubs unbroken. They’re probably my best skill now because of the hell I put myself through learning them.

 

[aussiewhite]

@theological1988 Yeah took me about 5 years of crossfit to get them

 

[tina456]

@mksamas I struggle with the mobility that is necessary for OHS. If I see them or snatches on the menu for the day, I take about 20 minutes to stretch beforehand.

I put my back on a medicine ball. I reach back to an empty barbell, snatch grip width. I then work towards getting my ass on the ground while gripping the bar, start with 15s stretch and work to 1m. Then and only then can I do decent OHS.

I should do it everyday then I would be doing well there…but I don’t.

 

[mobileleprechaun]

@mksamas OHS is humbling! I too struggled with an empty bar when I started.

For me I had to work on shoulder mobility. Over time I was able to feel much more stable and get to below parallel. It took me a few years to fix my mobility issues. After 7 years they are still a work in progress but I can snatch my body weight now.

The real catalyst for me was taking a video of myself doing a OHS with a pvc pipe. The mental image I had and what I actually looked like were very different things!

I assume a coach has helped you ensure your hand placement is correct. The narrower it is the harder it is.

Remember, fitness is a journey filled with many steps.

 

[bornagainmom3]

@mobileleprechaun I keep a pvc pipe in my office and whenever I get up to move/stretch a bit - I grab it and just work on range of motion etc. Been 6 weeks and it's already making a difference