CrossFit Five-O

The Overhead squat is one of CrossFit’s 9 foundational movements. To truly master the Overhead Squat, you have to keep in mind all the basics of the Air Squat, and they are; keeping the weight on your heels, back locked in maintaining the lumbar curve, chest up, butt travels back and down, knees track parallel to feet, hip crease below parallel of the knees, return to full extension of the hips and knees and head remains neutral. So with all that to keep in mind, how do I add a bar and weight placed over my head and squat at the same time?? Well, let’s break the Overhead Squat down into 2 phases.

Overhead Squat – Phase I (grip and bar placement)

Set up- getting the bar in position

Grip how wide? a good rule of thumb is to stand up straight with your elbows locked and widen your grip until the bar is at the crease of your hips. This is always a good starting point.

If you are unable to snatch the bar overhead, place the bar on your back as if you are going to back squat, widen your grip to the desired width then execute a behind the head push press.

Overhead Squat- Phase II (Execution)

1. Weight on the heels

2. Lumbar curve is maintained

3. Chest up

4. Maintain upward pressure “spread the bar with your arms, active shoulders, or show your armpits forward” These are some great ques to remember to keep you focused on keeping the bar stable throughout the movement.

5. Bar remains in the frontal plane or slightly behind

6. Butt travels back and down

7. Bottom of the squat is below parallel

8. Head remains neutral just below looking straight

9. Return to full extension of the hips and knees before executing anther rep.