The overhead squat (OH squat) is, for many CrossFitters — one of the most vexing movements in the CrossFit repertoire. It exposes weaknesses in flexibility, balance, strength and coordination.
- Teaches your body to learn how to extend properly
- Engages the muscles in the lower body, namely the glutes, hamstrings, quads, core
- The OHS force shoulders to stay in the correct position to support the weight
- Teaches body awareness
- Improves flexibility and mobility
- The overhead squat develops core control by punishing any forward wobble of the load with an enormous and instant increase in the moment about the hip and back
- Review the air squat for the basic squat mechanics
- Grip the bar such that when placed overhead, it is 6-8″ above the top of your head
- Push your shoulders and the bar up as high as you can (“active shoulders”)
- The bar should be perfectly aligned with your heels
- Maintain a tight core through the entire movement
- Pull your hips back and down while keeping your weight on your heels
- Pull the bar back deliberately as you squat to keep it directly over your heels
- DO NOT let the bar move forward of or behind your heels at any point of the movement
- Make sure your hips reach a point below the top of your knee (below parallel)
- Keeping your weight on your heels, stand to full extension
This exercise will take a lot of practice to get good at!
- d-ball crossfit workouts christian lucero: Courtesy of CrossFit Inc.