The overhead squat is unsurpassed in developing midline control, stability, and balance. It trains for efficient transfer of energy from large to small body parts, demands and develops functional flexibility, and similarly improves the squat by amplifying and forcing the correction of faults in squat posture, movement, and stability. Balancing a single dumbbell overhead places even more demand on flexibility, postural control, and positional accuracy than its barbell counterpart.
WatchThe Dumbbell Overhead SquatComplete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars
♀ 35-lb DB ♂ 50-lb DB
Post rounds completed to comments.
Scaling:
Reduce the load on the overhead squat. Review common faults in the squat from Squat Clinic (CrossFit Journal, 2002). If you are unable to perform the overhead squat with sound mechanics, modify the movement to a front squat.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 ring rows + 5 push-ups
10 left-arm dumbbell overhead squats
15 hanging knee raises
♀ 10-lb DB ♂ 15-lb DB