The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts—the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement and stability. The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed.
Read the 2005 ArticleThe Overhead SquatFive 2.5-minute rounds of:
Run 400 meters
Max-rep overhead squats
♀ 65 lb ♂ 95 lb
There is no rest between rounds.
Post total number of overhead squats completed each round to comments.
Scaling:
If you cannot maintain sub 2-minute 400-m runs, shorten the distance for each round. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Three 2.5-minute rounds of:
Run 300 meters
Max-rep overhead squats
♀ 35 lb ♂ 45 lb