Don’t freak out! If this movement is not your friend, we WILL change that over the next 30 days.
So, why should you LOVE the OH Squat?
- It’s the athletic expression of a squat: Any meat head can pile weights on their back and sit down and stand up, but in order to do that while holding a bar overhead you need to not only be strong, but have the balance, coordination, flexibility not to mention the core and shoulder stability required.
- It literally works your entire body: Legs? yep! Upper body? yep! “Core”? you’re goddamn right! Few movements have the same potency for physical and athletic development.
- Improvement in these will improve almost everything else: Improves hip, knee, ankle, shoulder, and spine flexibility and stability all while improving back, core, leg, and shoulder strength. Squats, cleans, jerks, snatches and presses will all be improved.
- They’re fun: You may not believe that now, but once you’re comfortable with these they’re actually an exciting challenge.
Now usually I like to do my own little video demo, but this one is too good to even try to compete, so here’s a video demo with the finer points of a good Overhead Squat featuring James Hobart, one of the top coaches, frequent games competitor, and CrossFit OG extraordinaire.
This months test/retest
We’re going to keep it relatively simple, so you don’t have to think too much. We’re going to do a 2 Minute Max Overhead Squat test. You’ll choose from 1 of the following weights in lbs: 135, 95, 65, 45, 33, or a PVC pipe.
The goal is as many QUALITY reps as you can get in 2 minutes. I recommend choosing a weight that challenges you, but won’t effect the quality of your reps. If you can “do the weight”, but you can’t maintain good positions, pull it back to a lighter option.
In addition, the goal is to improve your overhead squat, not have this be a test of your cardiovascular capacity, so I would highly recommend not going super light (technique dependent).
So there it is, this months movement of the month!