Originally Posted by BossaGator
Good point. Heavy weight, or even any weight, isn't necessary to get lots of the benefits of OHS. Even on days when I don't have them as part of my workout, I typically do a couple warmup sets of 10 or so OHS with a PVC length or a broom handle. I also see them done with arms extended upwards and nothing in the hands.
If anything, nothing in the hands makes it harder to extend the arms overhead. I find that my trainees do better holding something as inconsequential as a yardstick makes the movement easier.
I also like the four-point squat as a preparatory movement:
(1) bend over and touch toes (2) squat down (3) raise arms overhead (4) stand back up