Spanish Overhead Squat

By Maggie Dabe

In Exercises, Videos

September 27, 2009

Video Article

Maggie Dabe from CrossFit Fairfax is one of CrossFit HQ’s traveling seminar trainers. Originally from Ecuador, she explains our standard cues and faults for the overhead squat entirely in Spanish.

The mechanics of the overhead squat are identical to the air squat and front squat. The key difference is that the barbell must be stabilized overhead. For this to be effective, the shoulders must be elevated as much as possible, with the arms straight. Any bend to the elbows or relaxation of the shoulders reduces performance instantly.

The heavier the bar is, the more important it is to keep the weight on the heels, and the more core stability is required to maintain effective mechanics. In fact, the core stability requirements of the overhead squat makes it one of the best “ab exercises” known.

This series is our first venture into foreign-language instruction in a video. The rest of the nine core movements will be included.

Maggie Dabe explica las sentadillas sobre la cabeza en Español.

10min 21sec

Free Download


9 Comments on “Spanish Overhead Squat”


wrote …

Poor baby crying...somebody give him/her a hug!!!


Pavel Saenz wrote …

Excelente Maggie, como siempre instruccion fenomenal. We love your work, keep it coming.


wrote …

hmm, I dont think it is useful to try and translate al the technical names of lifts in this way. "sentadillas sobre la cabeza" does NOT mean "overhead squats" sorry. It is confusing and not standard. Why not just say "overhed esquats" in spanish, or OHS? Easier to search for, standardized, like the "jab" in boxing or the "mouse" on computers.
Yes, squats are called "sentadillas" in many spanish-speaking countries. OHS have been called "sentadillas por encima de la cabeza" or even "sentadillas encima cabeza". Either term is less confusing than "sentadillas sobre la cabeza", which means literally "squats on your head"!
In any case, for the sake of standardization and ease of communications, why not just stick to OHS in whatever language?


Jesse Gray wrote …

These Spanish videos keep confusing me. I thought a Spanish over head squat was a variation like a Romanian dead lift. Did this last time too, maybe I need to add another carb block or two, I'm getting kinda slow upstairs.


Jaime Arashiro wrote …

Many instructors of oly-lifts in Latin America says "sentadilla de arranque" to refer to the OHS.
In CrossFit Peru we use both name: OHS and sentadilla de arranque.


replied to comment from Jaime Arashiro

Yes Jaime, I had heard "Sentadilla de arranque" before too. I agree this should be the correct standard technical name in Spanish. But in any case, people will get more google hits using OHS if they are searching for more info.


wrote …

Muy buenas las instrucciones, genial disponer de ellas en español así que muy agradecido por mi parte, independientemente que la terminología no sea la adecuada, según alguna opinión. Tampoco sabría decir si la denominación para este ejercicio varía entre los distintos países de habla hispana. Espero y deseo que la terminología no limite el hecho de tener estas instrucciones en español. Pues eso, muchas gracias Maggie y al Journal.


wrote …

She actually named all diferent squats names in spanish, so there is no confusion. "Sentadillas sobre la cabeza" I think, there's nothing wrong with that as long as is explained the diference betwen OHS, front squats and squats.


wrote …

Insisto en que "Sendadillas de Arranque" debiera ser el termino estándard, así como simplemente "OHS-Overhead Squats", para facilitar búaquedas por internet.

A riesgo de sonar como un viejo cascarrabias, quiero hacer hincapié en el hecho de que es muy importante empezar procesos como este con los términos adecuados para evitar confusiones más tarde.

Creo que el trabajo de Maggie es loable en verdad, y no quisiera subertirlo de ninguna forma, es más bién una critica constructiva.

Salud, pues.

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