CROSSFIT CORNER – The Overhead Squat, the Ultimate Exercise
For years athletes have debated the benefits of certain movements. This month, I enter the argument by introducing the Overhead Squat. Simply stated, if I could perform only one exercise for the rest of my life, it would be the Overhead Squat. It serves as an excellent warm-up movement and doubles as a tremendous strength builder. What’s more the Overhead Squat develops range of motion, core stability, and balance.
Use a light bar or even a broomstick to start. The Overhead Squat is a challenging exercise and requires practice before adding weight to the bar. Newcomers to the Overhead Squat will feel uncoordinated at first due to poor range of motion. Follow the tips below and you’ll quickly notice improvements in coordination and appreciate the full body stimulus the Overhead Squat provides.
Coaching Points
- § Hold the bar overhead in a wide grip
- § Lock out elbows
- § Try to bring your shoulder blades together by shrugging your shoulders
- § Move hips back, and begin squatting down
- § Keep weight over heels at all times and maintain bar position over the crown of your head
- § Get as low as you can
- § Come back up; remember to push through your heels.
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Greg Ryan is the owner of CrossFit Durham. He is an avid ultra-distance runner and discovered the benefits of CrossFit while training for ultra-endurance events. He recently completed the Grindstone 100 miler by incorporating CrossFit methods into his training program. He can be contacted at (919) 314-7655 or greg@crossfitdurham.com.
