#ohp form check

226 messages · Page 1 of 1 (latest)

noble monolith
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6x5 57.5kgs last set, last set low rpe, glute and abs are engaged, this is secondary lift after heavy push ups

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I need to fix the arch

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It feels natural but Idk

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you can criticise however you want, I am humble with it, even glad with it as this is like the first months of me doing OHP and feeling strong already

tulip sable
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lmao that setup is nuts

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it looks fine

noble monolith
noble monolith
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I do not think I will ever be able to test my 1rm

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as I am scared of failing the clean

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by the way the big boy plate(s) is 20kgs, the thick but smol guys are 2.5kgs each, bar is 7.5kgs

tulip sable
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dope

tall sentinel
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Idk if its the angle, but that lockout is way back

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dont you sometimes have to take a step back due to that?

noble monolith
tulip sable
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lockout looks fine

noble monolith
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I went along intuitively, but last one was abit too backwards I think that I lost my balance

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It rarely happens

tall sentinel
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Otherwise it looks pretty solid

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Strict reps

noble monolith
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well am I supposed to be resting bar on my clavicle

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when I clean it

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and go from deadstop

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like when first rep gets initiated

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other wise I think I should not rest it

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for sure

noble monolith
tall sentinel
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Its a matter of mobility and preference

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Can you put the bar in a weightlifting front rack position?

noble monolith
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yes I can

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altho my wrists would probably not like it that much if bar was loaded alot

tall sentinel
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I dont think you have to press from a front rack

noble monolith
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Idk I never loaded front rack position

tall sentinel
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But its an option

noble monolith
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but I can hold it

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🫡

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what about wrists

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they are not stacked

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but It feels ok in forearms

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lets delve into possbile mistakes instead of being ok with current

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should I fix it? It only gets fixed when my elbows flare

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other wise when I go tucked elbows I will have to lean back alot to keep it stacked

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which is probably not correct way

tall sentinel
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Would be easier to say if we saw whole body

noble monolith
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ah

tall sentinel
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Also, do you need to hang clean it?

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Lmao

noble monolith
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I do not know how to otherwise

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I get it top position of deadlift then shift downwards and thrust it

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you talk about that?

tall sentinel
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Yeah

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Thats a hang clean

noble monolith
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yes I never tried

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the other way

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I can practice it actually rn

tall sentinel
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The "normal" clean

noble monolith
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yes the normal

tall sentinel
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I dont think it matters tbh

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As far as your ohp is concerned

noble monolith
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I thought the normal would be harder

tall sentinel
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Maybe once it gets heavier

noble monolith
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😂

tall sentinel
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Lmao

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Normal is way easier

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For one, I dont think I would feel comfortable trying a pr if I had to hang clean it first

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But a normal clean would be very ok

noble monolith
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I wanted to do some normal cleans

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it is way more explosive

tall sentinel
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Its pretty cool

noble monolith
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I did with my empty bar, so, no practice purposes

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just wanted to see

tall sentinel
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Stick with 4 reps max

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Per set

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It breaks down fast

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Looking at your hang clean, your second pull is probably going to be pretty good already

eternal walrus
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remember to squeeze your buttocks

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and lats

noble monolith
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I think I was squeeizing

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but not fully afai remember

eternal walrus
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just squeeze ur butt together as hard as u can, helps stability

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and lats

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but start it from a front squat position

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keep your shoulders that way

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so a little bit forward

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and focus on engaging lats too

noble monolith
noble monolith
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well

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no offence btw

eternal walrus
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oops sorry

noble monolith
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but I think I was engaging glutes

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I am unsure with lats

eternal walrus
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easiest way to improve form is to do more

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and remember what feels right

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everyone's technique varies slightly

noble monolith
noble monolith
eternal walrus
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yeah less arch

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you can get less arch when you start and keep the front squat position

noble monolith
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I mean

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it is impossible to engage lats

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in an ohp

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but anyway

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cus it is exact opposite motion

eternal walrus
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its possible, just not too much

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have you done front squats?

noble monolith
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nah

eternal walrus
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in that position you will also engage lats in ohp

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try them, amazing for wrist mobility too

noble monolith
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I haven't done serious back squat either but Ik my max

eternal walrus
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i love front squats, humbled me real fast

noble monolith
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not anything worth core activation or something

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oh shingles you mean 4 reps max for practicing clean?

tall sentinel
noble monolith
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ahhh

tall sentinel
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The second pull is more or less at or above a deadlift lockout

noble monolith
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I gotcha gotchaa

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hmm

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my deadlift 1rm is around 140kgs

eternal walrus
noble monolith
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and I think I can explosively pull the first too

eternal walrus
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no need to explosively pull first

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second one matters

tall sentinel
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I would estimate your powerclean to be 75 to 80 maybe

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Dont straight up try that tho

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Please

noble monolith
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defo would not

eternal walrus
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I think with a couple weeks would be 100, start with an empty bar first day

noble monolith
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I am not that much of a mad lad

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wtf

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why do you have beginner role

tall sentinel
eternal walrus
tall sentinel
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100 is a pretty decent first year number

eternal walrus
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depends on bw too ofc

noble monolith
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I do not think I can even power clean 80

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for that matter

eternal walrus
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Start with 20kg and do 5x8 first time

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just for technique

noble monolith
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Im not interested in weightlfiting

eternal walrus
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It is an amazing accessory for other lifts as well

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deadlifts, ohp, stability

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squats

noble monolith
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@tall sentinel do you agree that lats play role in OHP? like except for the exact bottom of the motion It has almost no role

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I thought

eternal walrus
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depends also on if you hold a front squat position or not

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imo lats make it a lot easier

noble monolith
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stability is not a lift

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sorry if I seem like gaslighting

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I just met you in server

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so excuse me

eternal walrus
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of course not, just strengthens core

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I dont mind

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Core stability helps avoid injury in dl, squat

tall sentinel
eternal walrus
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never underestimate stability

tall sentinel
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As much as biceps have a role in tricep extensions

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But its not major

noble monolith
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yes but you never endeavour any cue on engaging your biceps in tricep extensions except for the loc kouts

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like at the top you would just squeeze biceps maybe

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and it is still tryhard

tall sentinel
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I dont get this discussion

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At all

noble monolith
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it seems like this is a cul de sac as well, Im trying to understand how to use my lats actively

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which seems like impossible, it is just about core and lats would come along

eternal walrus
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Start by doing a couple of front squats and get the shoulder position into muscle memory

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from that you can go into ohp and thats it

noble monolith
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Okay

eternal walrus
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but keep your shoulders that way whilst doing ohp

noble monolith
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I need a rack

eternal walrus
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you can just do it with an empty bar too

tulip sable
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lol

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also dont forget to engage lats

thorn moat
noble monolith
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Strength

thorn moat
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Get a rack

noble monolith
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I do not have adequate cash for a cage

thorn moat
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You need your palms up under the bar to stack it it on your bones. Some people even false grip it.

noble monolith
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But I can buy one without safety handles and just the rack

thorn moat
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Thing two: compress yourself. Squueze the glutes, contract the abs. Get the elbows up under the bar.

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thing 3: deep breath. Very Deep. the harder you brace. The stronger you will be.

noble monolith
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I think I was squeezing my glutes and abs

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But not fully

thorn moat
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Good

noble monolith
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I can like contract it soo hard

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But it feels like it is harder that way

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Abs were fully acticated for sure

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As I was bracing

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But glutes I talk about

thorn moat
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Thing 4: push up and back like you do. Disregard anyone telling you otherwise. That's how you lock out and apply the most power arch is fine too. Nothing wrong with it as long as it's safe for your mobility. But be careful on struggle reps. You can easily hyperextend.

noble monolith
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Alright!

thorn moat
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Get your grip closer too. As close to your shoulders as you can. You are stronger here because the tricep activation.

noble monolith
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Well when it is too close my wrists are bent asf

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Like extended

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How do I fix that

thorn moat
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That's because you need to get the bar stacked on your bone like i stated above. Imagine the palm strike in kung fu movies lol. You need the bar to be there.

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Sorry phone died.

noble monolith
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Hmm

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I see

thorn moat
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Thats why you need some kind of upper start position. You can't set your hands properly because have to clean first

noble monolith
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Yeees

thorn moat
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I can see how the bar is in the top of your palms. Not efficient. You're wasting energy and thus force. You'd be much stronger getting that bar lower in your palm and tucking your hands in.

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Type Mark Rippetoe overhead press on youtube and check out his video. He's a strength guru from the old days.

noble monolith
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I think i fixed my grip

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I pronated it and wrapped it around my thumbs

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Wrists are stacked

thorn moat
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Better

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Now just learn to turn your upper body into a compressed spring and i promise you'll be throwing weight and building big shoulders.

noble monolith
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I wanna throw umga bumga

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Size is just inherent side effect

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@thorn moat thx for the video recommendation mate

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It helps me

thorn moat
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No problem

eternal walrus
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I use those too

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also in competition

eternal walrus
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keep it moderate

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otherwise it would just be a standing chest press or something

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Reason to use a little arch is to actually have shoulder activation instead of chest