The overhead squat is a punk. It is one lift that vexes many new CrossFitters and weightlifters alike. Arms collapse, knees come forward, you go up on your toes, and sometimes it feels like your back muscles are about to snap.
You need a strong overhead squat for one reason – to complete the snatch. Although we use it in CrossFit workouts all the time, in reality, the overhead squat is simply one of the elements of a properly executed snatch. In order to snatch heavier weight, you need to be comfortable coming out of the hole with a lot of weight over your head. So we train the overhead squat in both CrossFit and weightlifting.
But as I said, this movement can be difficult and frustrating for many athletes early in their careers. And it’s not an easy one to coach because while as an athlete I may know the nuanced mechanics that have helped me master the movement, those cues are sometimes difficult to transfer to a beginner. It takes lots of practice with light to progressively heavier weights in order to get comfortable with this lift.
So in order to help both you and myself with the coaching of this lift, I assembled some highly regarded coaches from around the country and posed this question: “My overhead squat sucks. How can I fix it?” Read More…