Theory of Overhead Squat

Here's an introduction to the basic mechanics of the OHS as taught by Crossfit generally and Nicole specifically.



And here's Coach explaining why the OHS is so much harder than the Back and Front variations.




He gets into some details about planes, moment arms etc... If it's been a while since you reviewed your anatomy text or studied biomechanics... don't be afraid to ask. I got A's in both :)

OverHead Squat Mania!

2nd Favorite Exercise?

The Overhead Squat (OHS).
So, you're never gonna move the same loads, and if you just need high force production in the posterior chain, then start with the Deadlift! But if you are an athlete, martial artist, dancer or anyone that has to use the power of the legs as expressed through the core or the arms...

You're gonna have to OverHead Squat! If you can squat 300lbs, that's great. You should be able to Front Squat at least 210lbs, if not a little more. That's 70%. If you can't Overhead Squat 70% of what you Front Squat (49% of Back Squat at this point) then you have a weak core! Every bit of deficit between what you can Back Squat and what you can't do Overhead is energy leaking out of the system. It's force you can produce in the leg muscles that can't be expressed elsewhere, because you don't have the pelvis/torso stability to transfer it!

In Crossfit they have a benchmark; 15 reps with a load equal to bodyweight in the Overhead Squat. Very few have done it, and most who have are small women. I intend to exceed this benchmark as soon as I can. Being a long femured non-squatter, I have always dreaded the OHS. The core stability was one thing, but the overhead lock-out, shoulder mobility, hip mobility and just high workload for someone 'not built to squat' are punishing.

But I like a challenge. Here's what I am up against;



I started on 3/10/2008. I decided that lower weights and higher reps would help me get the stability and practice I needed. I tried 95lbs. I was able to hit 11 reps. Not bad. Good enough to work with in the program that I am using. So, after less than two weeks I decided to retest...
Here's what happened;



Please stayed posted, as I share more information about Overhead Squatting, and it's role in athletic training and olympic lifting. For now, I will be doing another 'pre-test' with 115lbs. Once I break the '21' line, I will move up to 135bs for reps. Once I break 21 reps with 135lbs, I'll be done with this! 21 reps with 135lbs suggests a 1RM in the 250lb ball park, but I know that won't be quite true. But maybe I will break 200lbs, which would be a pretty big benchmark.

PS: Bodyweight today is 162lbs, but thanks to the ZONE, I think that I might be more like 155lbs in a few weeks, so I might be burning this candle from both ends!