shoulder/overhead strength
Posted: 19 May 2013 01:24 AM   [ Ignore ]
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Three related questions:

1. my 1RM OHS is 75kg but my 1RM snatch is 52.5kg (clean is 80kg, C&J 65kg) - does this indicate my snatch is relatively weak and I need to work on this ?

2. for the OHS I take the bar off a rack and do a push jerk from behind the neck. I’ve now reached a limit to what I can get overhead - what next ?

3. I think above is indicative of my relatively weak shoulders - I have trouble with HSPUs and getting heavy weights overhead - any ideas ?

Any advice greatly appreciated

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Posted: 19 May 2013 03:58 AM   [ Ignore ]   [ # 1 ]
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Pictures and or vid of your snatch and OHS please

Cheers, kempie

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Posted: 19 May 2013 04:28 PM   [ Ignore ]   [ # 2 ]
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Video is definitely a great idea.

Also, what’s your best snatch balance?

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Posted: 20 May 2013 01:43 PM   [ Ignore ]   [ # 3 ]
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Last snatch balance was 60kg back in August. I don’t do oly lifts except for the WODs so was thinking I could practice these at the same time as working the shoulders.
Will try and get some ohs and snatch videos done on the weekend

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Posted: 26 May 2013 04:22 PM   [ Ignore ]   [ # 4 ]
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kempie - 19 May 2013 03:58 AM

Pictures and or vid of your snatch and OHS please

Cheers, kempie

Here’s the vids:

30kg snatch and OHS:
https://vimeo.com/66995734

40kg snatch and OHS:
https://vimeo.com/66994096

50kg snatch and OHS:
https://vimeo.com/66994095
My 1RM snatch is 55kg

60kg OHS:
https://vimeo.com/66994094
My 3RM OHS is 67.5 kg

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Posted: 07 June 2013 02:35 AM   [ Ignore ]   [ # 5 ]
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Hey there, there does not seem to be anything major wrong with the lifts (obviously not perfect but for this discussion they are fine).  It rather appears to me that you need to get stronger.  Work your press and push press hard and consistently.  Practice your oly lifts and derivatives regularly and diligently.  Spend some quality time upside down regularly (handstand holds will be fine for this part). Oh, and seeing as you will be increasing the stresses on your shoulders make sure you take care of your mobility and eat well.

Some ideas you could use

Burgener warm up with PVC with emphasis on active shoulder every time the pipe is overhead

Buy in’s using 5x3 squat snatch starting at ~50%

Strength work 3x3strict press followed by a max rep push press effort with the same load

Cash out with 2 mins handstand hold in as few sets as possible. Active shoulder and tight mid section will be essential cues for this

Obviously not everything every day bit one or two things every training day will be helpful

Cheers, kempie

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