anyone notice who was doing those OHS in that first video.
post #31 of 64
9/29/07 at 3:42pm
I am always amazed at how low some lifters take their squats. I just got back from the gym and I did the over head squat. There is no way that I can go that low. I have heard that the low squat is the correct way to do them, but it's not likely to happen with me.
I also used the Smith machine and loaded it up, relatively speaking.
squating deep takes time.
You are much better off useing no weight,learning perfect form,developing the flexibility needed to go deep.
Is this machine bad for the body, or are you recommending using alternatives for better results?
I suggest form first to others, it especially makes sense in this case for me.
Looking for quick results and then cutting corners is a good way for an old boy to get hurt.
At this point I have stopped using the leg extension and leg curl machine - Cybex. But the Smith machine provides the greatest training effect and noticeable results. What about shallow squats with heavy weights on the Smith.
At this time it is my back that is the weak link. One concern that I see from the vid is the amount of arch that is taking place in the lower back. These over head squats don't seem to bother it (yet) and the core conditiong is definately present.
So, not to bore you...but my back went down from yesterdays workout. Most likely source is either running or crunchs/leg extentions (on all fours no weight). Bicep curls also place stress on the back.
I did the ohs and did not find any problem in the back area. I did notice the lower back curve which is where I have this problem.
I also went back to the Smith squats. I can see your point about locking joints. It seems like the feet should move since the path of the weight is restricted. I noticed knee stress and back pain. But this was after the core work.
My legs are experience training effect and that is from the Smith work. Not enough time to see what the ohs can do. I want leg strength.
I'm post ACL reconstruction last year and this is the ski-specific regimen they gave me, which has gotten me in the greatest shape I've ever been in in my life (this is my "leg-day" routine--takes 2 hours):
1. 10 minutes of warm-up on exercise bike at 70-90 rpm.
2. 20 minutes of stretching hams, pyriformis, quads, gastrocnemius (calf muscles).
3. 20 minutes of ball-work. One-legged hamstring bridges (2 sets of 10); sit-ups with butt on the ball
while holding plate weights above/behind your head (forward, left twist, right twist) (3 sets of 30); "plio" push-ups (lay stomach on the ball, then roll forward until only your feet are on top of the ball and with your back straight do push-ups); "supermans" (kneel facing the ball with feet against the wall, with dumbbells in each hand, then roll forward and extend your hands forward like you're flying like superman--2 sets of 10); "ball squats" (mid-back against the ball, one leg extended out perpendicular off the floor, other leg with foot on the floor with knee bent, slowly compress with back straight until butt touches ground while balancing, then push back up---2 sets of 10). "Star planks" (do a plank but raise your non-weightbearing arm and leg so you look like a starfish).
3. Abductor / adductor machine.
4. Hamstring curls.
5. Machine leg press.
6. "Balance stars"--while holding dumbbells, stand on one foot balancing at the edge of a 6" platform, then do a slow squat to 90 degrees while you extend your other (balance) foot forward to touch, straighten, squat and extend balance foot laterally, then to the rear (2 sets of 30 on each leg). While doing these, alternately raise the dumbbells sideways 90 degrees, out forward 90 degrees, or do biceps curls.
7. Bosu squats---place the Bosu with the round side down (flat side up). Stand on the Bosu while holding a medicine ball. Go into a deep squat with the medicine ball held extended to your left, explode up and raise the medicine ball straight overhead simultaneously, squat and bring the medicine ball straight in front of you, explode up and raise the ball, then squat with the ball extended to your right, then come back (2 sets of "10", each rep has 4 squats, so a total of 80!). For more Bosu fun, stand on the flat side and have a friend throw the medicine ball at you, then when you catch it do a squat, then stand up and throw it back!
8. Dumbbell shoulder-press walking lunges. Hold dumbbells over head with palms facing forwad, step into the lunge while bringing down the dumbbells so your arms are bent at 90 degrees, palms still forward, then raise up out of the lunge and press the dumbbells back up over your head again (4 sets of 10).
9. Jump rope, but jump left/right over an imaginary line on the ground.
11. Ballistic jumping over various height steps while holding a ski position.
12. "Gorilla walk". Grab a rubber stretchie, stand on it, "pull" the handles up, bend your knees, then walk sideways (sidestep) so that you stretch the rubber band under your feet. Do not straighten your legs while doing this. Go 10 steps both directions x 2.
12. "Fartlicks" on the treadmill. Set the treadmill at a comfortable incline between 3.5 to 6 degrees. Do 2 minutes running forward, 2 minutes skipping sideways, 2 minutes jogging backwards, 2 minutes skipping sideways the other direction. (Thus each fartlick takes 8 minutes---watch your heart rate on this---it will skyrocket if you're not careful!)
12. Have a nice yummy protein shake to reward yourself!!! (Phew!)
Sorry to here about the back. Mine has been biting me for about a week or so. Starting to feel a little better every day.
The OHS isn't really going to give you as much leg strength as it will midline stability.You just can't use enough weight. Well at least I know I can't.
If your looking for pure leg strength Squats,Deadlifts,Lunges.
But with a bad back you'll need to address that first.
When you say leg strength,how much are you looking to squat/deadlift & what do you weigh?
On the back: I had cortizone (or similar) in June. Worked for a few weeks, but then I over did it with tennis and gym. No benefit after that.
Took the month of August off - got into a lazy rut plus the back.
The back itself doesn't actually hurt that much. It's the muscles in the entire region, down to the hip attachments. I think ab work and the exercises for my back are causing a problem as is running - if you could call it that It is serious and I could actually see this causing problems with the season.
On leg strength, I was using the Smith machine with 180 or less. 10r x 4 sets. I weight 200# - 5'10" - age 53. Fitness-wise I look more fit than I am, especially when compared to other guys my age. But when I run for half an hour the speed is real low.
I question the extent to which I emphasize legs.