Overhead Squat
as skill work
Use time to work on perfecting form and decide weight for met con

For time and quality
Row 1000
OH Squats
Box Jumps

We have reached the end of Squat Therapy Week and we are finishing Friday with the Overhead Squat.
This is not just the most challenging movement in the squat progression, but it is one of the most challenging movements  we do at all.  You should have learned by now that there are a lot more muscles engaged in a plain air squat than you are used to.  In an overhead squat, there is absolutely nothing that is not working.  It takes an amazing amount of effort and concentration.
For my money, this is the most effective core exercise.  Remember, the muscles that make up your “core” are not just your 6-pack abs, but your abs, obliques (along the side) and erectors (back).  And the most important thing your core muscles do is stabilize your spine.  Never is that more important than in an overhead squat.

“This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.  The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture,
movement, and stability.”
-Greg Glassman

As with the the earlier art of the week, we are going to work today to find good position and awareness of depth in the overhead squat, then add some measure of weight and speed into the workout.  Again, good position is safer and makes for better performance.
Required Reading:

Videos of the Day: