The Overhead Squat demands a great deal of mobility. Any tightness in the shoulders, upper thoracic, lumbar spine or hips will inhibit the movement mechanics. For many of us it poses significant challenges. It doesn’t matter how strong you are, until you develop the mobility you will be severely limited in the load you can lift in the overhead squat.
And the best way to develop the mobility? Overhead squat. Start light and focus on proper movement mechanics. It is not uncommon for people to begin with a broomstick. It may still be a struggle!
In this video you see me doing sets of ten at 155#. I can vividly recall doing my first Nancy at CrossFit Vancouver with a 95# OHS and the coach shouting at me: “Come on Corey at least try to get 5 in a row before you put that bar down!” At that time there was no way I could do that.
But over time my shoulders have opened up and I’ve come to enjoy the lift I once despised so much.
If you have no rower you can substitute a run or cycle.
Use appropriate weight for your OHS
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