Overhead Squat 1-1-1-1-1
“Grannie” (15 min cap)
for time reps of:
Double Unders 50/40/30/20/10
Clean & Jerk 10/8/6/4/2 (135#/95# or 50% of 1RM C&J)
Post – 30 ghd situps
Proper Overhead Squat Position
This last week there has been several workouts that have relied heavily on the Snatch and Overhead Squat. One of the major faults that many people (including veteran Crossfitters) demonstrate is a passive overhead squat position, particularly in the bottom of the squat.
This position leverages the stretch in the deltoids and pectorals to support the weight. There are a couple of problems with this position.
The bar will always find its place over the heels. This forces the upper torso to lean far over the toes, raises the hips and ensures that proper depth is never reached.
By utilizing the passive stretch the total amount of weight that can be lifted limited structurally, i.e. no matter how strong you get you can only lift as much as your shoulders and chest can hold when stretched. For an idea of this think about the Turkish Get-up. As long as there is a line from the wrist, elbow and shoulder the movement is much stronger.
It’s more work.
This picture shows the bottom of a mature overhead squat position. The key points of emphasis for this position:
There is a straight line from the wrist, elbow, shoulder, hip and heel. This movement in particular is helped by lifting shoes
She is actively ‘pushing’ the bar up. The core is tight and the position is strong.
So what can we do to improve this position?
Bring your hand position in. With a couple of very tall exceptions, nobody should be outside of the second ring. Unless you’re about 6’ 6”+ you don’t need to be touching the collars. Every inch wider increases the length of the lever (remember physics). This alone will add a lot of weight and stability to the movement.
Practice your squat. The snatch and overhead squat require a great squat. Force yourself to practice the squat with perfect form (shoulders back, weight on heels, head neutral)
Cues: ‘Cover the ears’ ‘Push the bar to the ceiling’ ‘lift the shoulders’
Mobility: Roll out (Foam roller or Lacrosse ball). Specifically your calves, gluteus and upper back. These three things alone will help your squat immensely.
If you’re still having trouble with this movement, ask one of the coaches for help. This movement is one where just some minor changes in technique can really improve the quality of the movement; it’s definitely worth taking a couple of minutes to file down some of those rough edges.