ultimate core movement? – Thu 1.04.18

 In W.O.D.

“The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement. 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. The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed.”

– Greg Glassman

Strength:  Overhead Squat 5-4-3-2-1

Conditioning: 4 rounds for time of:
– 400m Run or 500m Row
– 10 Overhead Squats (155/105#)

*If a rower’s open when you finish a round, use it.  If not, run!


Tips and Scaling:
• The Overhead Squat

Scaling this WOD
Keep each run around 2:15 or consider reducing the distance for the remaining rounds. Spend time in the warm-up working up to a load that will allow for 10 consecutive overhead-squat reps.

Option 2
4 rounds for time of:
Run 400 meters or Row 500 meters
10 overhead squats

Men use a 115-lb. barbell
Women use a 75-lb. barbell

Warm up to the working weight of the overhead squat with excellent mechanics. If you are able to complete 10 consecutive reps in your warm-up, consider increasing the load for the workout.

Option 1
4 rounds for time of:
Run 300 meters or Row 350 meters
10 overhead squats

Men use a 65-lb. barbell
Women use a 45-lb. barbell

Warm up with a PVC and only increase the load if mechanics allow. Reduce the load if you become unable to perform 3 consecutive reps at any time.


This January, Sweat Angels is partnering with Soles4Souls! Soles4Souls helps fight poverty through collecting and distributing clothes and shoes. Your check-ins will help provide coats to someone in need. Every 10 check-in will provide 1 coat. #keepwarm

Recommended Posts

Leave a Comment

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.