Foundational Movement
Overhead Squat
Set-up:
- The stance is with the heels at shoulder width
- Full extension at hips and knees
- Bar held overhead, in the frontal plane, with a wide grip
- Active shoulders (armpits forward and shoulders push up into the bar)
- Elbows locked
- Weight on heels
- Keep the chest up and brace the abdominals to maintain a neutral spine
Execution:
- Maintain constant upward pressure and active shoulders to support the load
- Bar remains in the frontal plane or slightly behind
- Hips travel back and down
- Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
- Knees stay in line with the feet
- Head position is neutral
Finish:
- Return to full extension at the hips and knees with the bar held overhead in the frontal plane to complete the movement
Strength
FROM THE RACK
OHS: E2MOM for 10 minutes (5 sets) – 3 snatch grip push press + 2 overhead squats
http://www.catalystathletics.com/exercise/89/Snatch-Push-Press/
WOD
21-15-9
Overhead Squats 115/75
Toes-to-Bar