I’m currently on week 4 of SuperTotal (which I love so far, thank you), and I’m still struggling with the overhead squat. Regular squatting, front squatting ATG, and deadlifting are fine, but overhead squatting with seemingly much if any weight on the bar can be painful for my hips coming out of the bottom. I’m still mostly able to do and I’m making progress, but the hip pain after every session isn’t grand. A wider stance and squat shoes kind of helped, but still getting out of the hole is uncomfortable, and I don’t want to solidify what seems to be bad practice.
I want to do it, but what would be the best way to come about this? Should I just keep practicing, reduce ROM, or incorporate something different, or something? Any recommendations would be welcome. At this point, I keep worrying myself with thoughts like maybe I don’t have the bodily anatomy for it.
Got a video of it for me to check out? I would 100% be doing OHS in squat shoes, but if you can’t currently tolerate the movement at the current load, I’d go much lighter + add tempo if you can. If that’s not tolerated, I’d probably do a paused front squat in that slot or similar while.
We also have a series on hip pain here for some background knowledge here.
Came in on an off day and did 2 warm up sets. Despite just the bar, still had some hip pain afterwards. Nothing debilitating, but it certainly doesn’t feel better when I add weight.
There are few things that would likely be different under load than in the video, e.g. bar position, trunk angle, etc. but I think the main thing we’re running up against is hip sensitivity that we need to resolve.
I’d be doing some targeted “hip” work like copenhagen planks, the abductor machine, and unilateral work. If you cannot tolerate lighter OHS (training bar or similar) with a tempo, you may have to sub it out for a bit and then move back towards it. Our hip template may be useful.
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