120907

Before CrossFit: Overhead squat? Yes. You squat with something held overhead? Yes. But isn't that difficult? Yes.
After CrossFit: Overhead squat? Yes, five sets of three reps. But wasn't that difficult? Yes, I got a new PR though.

Overhead squat  3-3-3-3-3

Dave- 80
Kathryn- 70
Eric- 135
Casey- 175
Andrea- 35
Emilee- 65
Brandi- 75
John- 155
Teresa- 100
T- 135

Great workout everyone. Strong lifts Casey, and Teresa. We talked about a few things we wanted to see, and saw everything. Good job on that too. Puppies- very good workout. Positioning and control were emphasized and you guys hits those targets as well. Outstanding.

The Overhead squat very effectively exposes both strength and flexibility issues. Tight hams? Good luck getting into the hole and maintaining the hip positioning we've talked about. Tight shoulders? That's where we see compensation translate into shoulders rolled forward and arms tracking backward. Both very badski.

Another limiting factor of the Overhead squat is core strength. What is keeping everything held together? Yes. Your core. Especially during an Overhead squat the core has got to be turned on, braced, locked, HOWEVER you want to think of it, keep it tight. Keep cultivating that "hollow" position.

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CFSF