Setting up for the overhead squat is easy when you’re holding a piece of PVC pipe—but how do you prepare for an overhead set with some serious weight?
In this video shot at Rainier CrossFit, Lisa Ray of CrossFit Flagstaff takes Stephanie Aardal through the steps to properly getting substantial weight locked out before attempting any overhead squats.
Before you’re ready to squat, you’re going to need solid mechanics on the push jerk after taking the bar out of the rack. If the weight is heavy enough, you may even have to split jerk. Heavy weight will also require you to jerk from behind your head to better accommodate the wider grip required for the overhead squat. Technique is critical or you’ll lose the load before you even start your set.
After all the effort spent getting the weight overhead, then the real work starts.
Additional reading: The Overhead Squat by Greg Glassman, published Aug. 1, 2005.