Tuesday, October 11th, 2016

 

ohs2The Overhead Squat
By Greg Glassman

In Exercises, Reference
August 01, 2005
PDF Article
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction – outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong – dead wrong.

The second is a weak squat – you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight – you haven’t a snowball’s chance in hell of learning the overhead squat with a bar. You’ll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.

Strength
Find 7 RM Overhead Squat

WOD
3 Rounds:
20 Wall Ball 20/14#
20 Box Jumps 24/20”

Core Down:

21-15-9

Hollow Rocks
Bicycles (2 ct)

Men:
Mroz 165/703
Longo 225/417
Max 145/845m
Justin 145/512
Shaq 45/805
Best 155/726
GMello 95/505
Drew 95/712
Keith -/637
Ryan H 145/822
Jeff W 115/736
Connor 115/656
Woo -/912
Brett 105/824 30#/30″
Toph 155/6:53
Herder 155/750
Kyle H 155/517
Max L 135/554 M
Nate 135/624
Cory 155/435
Chase 205/655
Darren 110/550
PDiddy 165/451
Smitty 175/456
Kyle 165/517
Bryan 75/743
Scott –/810
Scotty 145/619m
Andy 155/645
Caleb 85/707
DP 185/630
Spencer 185/357
Mat 95/948m
Rick –/722m
Corrigan 135/534
Walter 65/743 m
Jon 55/927
Tom 75/815m
Curtis 85/753
Allen 85/1058m

Women:
Megan 55/722
Amanda 85/456
Court 95/643
KK 100/537
Leslie -/900 M
Johnna -/900 M
Taylor -/844 M
KDawg 100/801
Mandy 100/818
Meghan N 90/819 M
Christy 65/635 M
Bre 115/640 M
Ona PVC/1107 M
Jocelyn 85/854
Megan 15/706 M
Natalie 60/756
Caroline 55/712
Sarah 70/602
Mer 110/423
Michelle 65/638m
Ellie 60/837m
Maddy 25/941m
Kristi 65/725m
Jen 70/703m
Denise 55/936m
WilmaJane 40/743m
Jenny 90/708
Brianna 50/827m
Charity 20/855m
Kate 75/627
Katrina 55/642
Jen 75/645
Kimmy 35/604
Katie 35/603
Shala 80/1134m
Alicia E 35/757m
Lauren 25/708

________________________________

PULSE (2)Classes every Tuesday/Thursday
6:30am, 8:30am & 6:30pm

WOD

16 Minute AMRAP:

5 Push Ups

10 Slam Balls 40/20#

15 Sit Ups

20 Air Squats
Core Down

4 Rounds:

5 Strict Pull Ups or Ring Rows

20 Russian Twist

RX

Belinda 10+19
Leana 6+26
Erin 6+24
Gretchen 8+34
Michelle 9+5
Barbara 4+46
Joni 5+25
Janet 7+7
Sarah 6
JLord 6+36
Megan 7+3
Elisa 7+35
Nicholl 9+34
Ashley 9+5
Megan 9+5
Carol 6+30
Terry 7+5
Terra 12+33
Greg 9+26
Sabrina 6+28
McKay 5+25
John 7+30
GLord 6+40
Angie 6+43

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