Overhead Squat

24
Sep

Overhead Squat

CrossFit Grail – Lift Lovers

Warm-up

Line Drills:

High knees

Butt kickers

Soldier Kicks

Lunges

In place.

Toe touch to squat holds with extension.

PVC pass through

PVC around the world

Partner hanging thoracic and shoulder stretch

Partner lying shoulder stretch

OHS positioning drills with PVC

Push press from behind the neck

Active shoulders

Stacked arms

Tight core

Bar behind the ears

PVC OHS

Initiate with the hips

Weight on heels and ball of foot

Knees out

Chest up

Bar travels in a straight path directly over the center of the foot

Squat below parallel

Weightlifting

Overhead Squat (2×3, 2×2, 1×1…)

Build to a 1Rm starting with light sets of 3-5 reducing to singles and adding weight in small increments