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I never did an overhead squat until I had mastered all others, and even then, I had a personal trainer there to correct my form and guide me. It would be very well worth your effort to save up for a session with a PT to get him/her to work on your form and appropriately training to prevent injury!
I don't think I've ever used a squat rack for overhead squats before---just for back squats. I really don't recommend doing overhead squats (or really any squats) with much weight until you can do air squats with good form.
What I have always done for overhead squats is deadlifted the bar to my waist, then cleaned it to my shoulders, then pressed it overhead. If the weight is too heavy for you to do this by yourself, then it is too heavy to do overhead squats with!
I appreciate all of the advice! I will try it with a broom stick first and I will also check out the other exercises in the book and sub it out. I want to make sure I still get all of the benifits of that exercise, even if I have to do something else.
This is different that doing a squat/overhead press since you have a weight (mass) overhear at the ends of long levers, your arms. In Olympic lifting this is the finish of the snatch exercise and if you have ever seen the competition it is the one which most often causes the lift to fail. Why it is listed in a basic routine I have no idea. When I was practicing to learn Olympic lifts rising from the squat position with the bar overhead was the most difficult part of the lift.
Try it with nothing more than a broom handle overhead to see how that effects your balance then try it with a slightly heavier bar. As far as a spotter is concerned with this lift your spotter is the floor. The overhead weight most frequently will want to go to the rear so let it go and step forward and away.
Fitness Minutes: (110,961)
13,491 1/10/13 3:20 P
do NOT try overhead squats until you have mastered basic back squats.
Thanks for the input! I am not a beginner with ALL strength training, but this exercise in particular is new to me. I'm no stranger to squats or squats w/ overhead press with dumbbells. If this is still such an advanced exercise I am surprised it'd be in the beginning workouts of this book.
This is a very advanced exercise requiring above average strength, coordination and balance. Not something I suggest many attempt. I suggest you attempt it using dumbbells and not a barbell until you are totally familiar with the demands of the exercise.
However, if you are completely unfamiliar with freeweights, I don't think I'd jump in with an overhead squat first thing. I'm not a trainer or anything, but that seems like a rather advanced lift. I'd start with air squats and make sure my form was correct, then move to squatting the bar, checking form, then to adding weights.
If your gym doesn't have a squat rack, I'm not sure what I'd sub with. You could do regular squats with the bar, but you couldn't go very heavy because you'd still have to get the bar over your head on to your shoulders without infury. Perhaps dumbbell squats. You could also use dumbbells to do overhead suqats, I would imagine, if you're set on doing overhead squats.
Okay, so I just read and am just starting workouts from The Female Body Breakthrough. There are a few exercises I have never done before. I am admittedly slightly intimidated by the free weights area, so I steer clear of it and stick with machines or less complicated compound movements with barbells. My biggest worry is the overhead squats.
First of all, I won't know until I get back to the gym tomorrow morning if my gym has a squat rack. I have obviously never used a squat rack and don't want to look like a complete idiot or injur myself in the process. Can someone explain it to me? Next, if they do not have a squat rack, can someone suggest another option for doing the overhead squat? Also, I will not have a spotter.
This may be a silly question, but I'd rather be prepared going in than skip the exercise because I don't know what I'm doing.
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