The overhead squat is the ultimate core exercise, and unrivaled in developing an effective athletic body. This functional gem trains for efficient transfer of energy from large to small body parts – from your fingers all the way down to your toes! For this reason it is an indispensable tool for developing speed, strength, power and a robust body. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and exploiting faults in squat posture, movement, and stability.
The overhead squat is all about TOTAL
- Midline control… (i.e. CORE)
Believe it or not, the overhead squat is exceedingly simple! Yet universally difficult (if not impossible) for beginners. There are three common obstacles to learning the overhead squat.
#1. Scarcity of skilled instruction
Outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong – dead wrong. An experienced coach (like at CPM) can find your missing link(s) and help with progressions, stretches, etc… to progress you towards a proper Overhead Squat.
#2. You Have a weak Squat
You need to have a ROCK-SOLID squat to learn the overhead squat. Check out this old school article I strongly recommend you review (LINK) on squatting if you want to ‘nerd out’; It could save yourself a lot of time in the long run.
#3. You are Starting with Too Much Weight
You haven’t a snowball’s chance in hell of learning the overhead squat with a bar. You’ll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.
To Wrap It UP…
The path to true core strength is in understanding what your CORE function really is, midline stabilization! Isolated exercises are good but not great as compared to exercises like the OverHead Squat. And if it’s tough or seems impossible all that means is it is worth it in the end!
**SPOILER ALERT** you will see some OHS this month of October:-)
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