Improve Your Overhead Squat

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– press
– kip swing
– broad jump
– 10 pulls on rower

Then

FITNESS-
A. Press; 3 x 5
B. Push press, 3 x 5
+
10 minute EmOM
odd = pull up variation x6-10
even = push up x10
+
teams of 2
3 min 20 meter shuttle sprints (relay style)
3 min row for max meters switching every 30 sec
3 min burpee box jumps (facing each other opposite ends of box, rep for rep)
3 min double unders, switching every 30 sec
*30 sec transition time each station
+
weighted plank hold 30 sec x 2, rest 30 sec

PERFORMANCE-
A. Push Press; x 5 x 3
B. Power Jerk x 3 x 3 @ 70% of split jerk weight from Tuesday
+
10 minute EmOM
odd = strict pull up x (-2)am rap
even = Weighted ring dip x 3
+
teams of 2
3 min 20 meter shuttle sprints (relay style)
3 min row for max meters switching every 30 sec
3 min burpee box jumps (30/24) (facing each other opposite ends of box, rep for rep)
3 min double unders, switching every 30 sec
*30 sec transition time each station
+
weighted plank hold 30 sec x 2, rest 30 sec

Improve Your Overhead Squat

Written by Hank Lopez

A question that I hear a lot during our Olympic weightlifting sessions during group classes is, “How can I fix my overhead squat?”. In this post, I will talk about a couple of things that I see during group classes and some things that will help the movement without having to really punish yourself everyday with it.

One of the first things I tend to notice is that the knees are the first thing to move during the descend to the bottom of the squat. This, of course, will most certainly end with the lifter shifting forward and onto the toes. A fix to this is to consciously bump the butt back first. Another way to get your butt back is to screw you feet into the floor. Doing this will allow your hips to go back easier and for you to drive your knees out and stay on your heels.

Another limiter that can cause anyone restrictions with just about any movement we do at Invictus is mobility! We tend to do a good job focusing on the quads and hammies because it’s easy. Plus, you can just slap an abmat of the floor, lean against the wall and catch up with a friend. Also, because we demand a lot of from our quads and hamstrings, we know they have to be ready. But lets talk about our ankles! We all sometimes tend to overlook these little guys. Why? Is it because we don’t know where to start? Tight ankles affect our squat and that may be a reason why you roll onto your toes. This may also cause you to squat with really wide feet or have a hard time getting below parallel. So next time you come in early before your class, grab a coach and ask what to do to improve your ankle flexibility. We are all more than happy to be your super friend and show you how! To test your ankle mobility, check out this quick squat ankle test from our friends over at MobilityWOD.

Now lets talk about your midline stability. Staying tight while keeping our chest up is just about as important as coffee! So you know its legit! It’s simple – if our core isn’t tight, you will lose the lift. When we lose our midline stability and the shoulders roll forward, the load will take us with it. So what can you do to improve this movement?

Hips back, chest up – this will help if you are bending the knees first and rolling forward.
Mobility – ask your coach for ways to improve overhead mobility or check out those ankles! Also check out these videos for mobility help:
Tight Ankles: Tight ankles by MobilityWOD ;
T-Spine: Best overhead tspine prep by MobilityWOD
Lats and Shoulders: The Simple Five Way Shoulder by MobilityWOD
Tight core – this goes with everything we do in here! Practice rib cage down, butt tight and the more you do this, the less you will have to think about it.

It’s not so scary once you get a little more experience with the movement so challenge yourself – next time our Oly group is snatching, come on over with Coach Cody or myself and give it a shot!