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

OHS: 5 sets, 5 reps

Note: Play with your grip width. A narrow grip is going to be hard for those with less mobility, but if you can bring your grip in some, you’re better stacked to maintain a heavier load overhead for longer.

WOD

15 min AMRAP

8 Ring Dips

10 Box Jumps @ 24/20

12 Overhead Walking Lunges @95/65 (Scale – don’t be afraid to use a plate weight.  Those can be dropped, barbells preferably are not)