Try The Overhead Squat Challenge!

We know that Crossfitters love a good challenge! So here is one that has been sweeping the worldwide Crossfit community, and you need to give it a go!

The Overhead Squat Challenge: The rules are simple:

The challenge works as the Overhead Squat ascending weight ladder.

Choose two (trustworthy) helpers to load and unload the bar as you progress through the challenge.

Start with a single Overhead Squat with an empty Olympic bar.

Every rep completed, add 10kg (20lbs) until bar is full. Then follow the  same concept back down again, deloading 10 kg (20lbs) every rep until bar is empty again.

Scale it to suit yourself if you like, and good luck! Don’t forget to post your results.

Elijah Muhammad


Noah Ohlsen

Noah Ohlsen responded ‘Alright Elijah Muhammad, I was excited to take on your challenge until I got to Peak360 Crossfit and realized we don’t have that many 10s. So I had to fill up the bar with 15s! Fun stuff. Who’s next!?’

A video posted by Noah Ohlsen (@nohlsen) on


Tommy Hackenbruck

‘Happy I completed this the first try because shoulders wouldn’t have held up for another go. Fun challenge for anyone who loves to Overhead Squat. Beginning weight is 45lb bar and top weight is 265lb (11x 10lb plate on each side)’

Here are a couple of extra videos of Overhead Squats to motivate you for the challenge.

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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