Overhead Squat CrossFit Workouts to Test Strength, Mobility and Stability Under Fatigue

Add these tough workouts into your training.


A variation of the classic CrossFit workout “Nancy”. This version swaps the running for rowing, providing an alterative stimulus.

3 Rounds for Time

  • 21 Deadlifts (185/135 lb)
  • 7 Overhead Squats (185/135 lb)


The overhead squat demands a high amount of midline stability, and therefore a high amount of core stability.

Given that this movement requires you to hold a weighted bar overhead, much of the stability work will go to the core, most predominately the lower back. If you do not have an active midline when performing the Overhead Squat, you are disposed to hyper-extending the lower back, resulting in an unfavorable overhead position—AND putting yourself at risk of injury. It is therefore imperative that you strengthen your core muscles and mobilise your lower back as often as possible.

You surely know these exercises to strengthen your core, but try this one to improve it even more:

Paused Overhead Squat

Mishka Murad, National Champion of Pakistan Explains the Realities Facing Most CrossFit Games Athletes


In order to be successful when it comes to overhead squat CrossFit workouts your feet positioning is also tremendously important.

The feet MUST stay just outside the hips. The reason for this is to allow the hips to squat right in between the heels. This does two things for the lifter. Firstly, it keeps the lifter upright and maintains a vertical torso. Second, it allows the lifter to keep their hips under the bar which allows the bar to be more stable over the center of gravity.

Often you will find athletes try to go too wide with their feet which compromises their depth and prevents their knees from tracking over their toes. Furthermore, you may find athletes struggle to complete an OHS when their feet are too narrow. A narrow stance requires extreme ankle and hip flexibility and will create more problems for those without such capability.

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