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Overhead Squat - 14-Cycle Notes
If you wanna kiss the sky, you'd better learn how to kneel.
14cyclenotes
14cyclenotes
Overhead Squat
In the Overhead Squat you press the weight above your head, then hold it there while you squat. Works the arms, shoulders, legs, and core. Today was 5 sets of 5 reps. Poundage was 95, 115, 125, 125, 135.
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Comments
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14cyclenotes From: 14cyclenotes Date: April 11th, 2010 12:42 am (UTC) (Link)
Heh. I've occasionally gotten odd looks for many of my lifts. My "Bad Baggage" workout (Farmer's Walk + Suitcase Deadlift) never fails to puzzle people.

But the only time I've gotten a notably weird reaction to the OH Squat was when a trainer looked me up and said, "You know, you can strain your back that way." Apparently the idea of squatting with a weight overhead just never occurred to her.

Give it a try. It's a completely different way to do a squat.
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14cyclenotes From: 14cyclenotes Date: April 11th, 2010 01:27 am (UTC) (Link)
Well, you don't have to clean it. You can put it on a power rack and take it off at shoulder height. You can get it overhead any old way you like - jerk, push press, whatever. So if you can get 75lbs up there, then you could squat with it.

The main thing to remember is that you'll have a longer "lever arm" than you're used to. That means that your abdominals and spinal erectors will carry a heavier load than in a regular squat with the same weight.

My advice would be to start with a weight that you know you can clean, but put it on a power rack. If you have to use a bar too short for the rack, then go ahead and clean it. Then press it and see how that feels for squats. Work your way up from there.
14cyclenotes From: 14cyclenotes Date: April 28th, 2010 07:12 am (UTC) (Link)
Did you give the OH Squat a go?
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