The Overhead Squat: True Function

The title of this one should say, ‘The Overhead Squat: True Function and No Bullshit’ but, hey, that’s not nice. It’s pretty accurate, though. The overhead squat is arguably the most athletic of the three squat variations. Furthermore, it will absolutely punish dysfunction.

Things that slip through the cracks with air squats, and even loaded front squats and back squats, get exposed with the overhead squat. Today’s training includes some strength work and practice with the overhead squat. Given the volume of the day, it’s the perfect opportunity to get acquainted with the movement with little to no load and learn. If we listen, the overhead squat will teach us an incredible amount about our bodies.

Holding a load overhead through the full range of motion in the squat is the truest test of midline stability and core strength. Furthermore, there is a natural rigorous checks and balances happening with the hip and shoulder joints. Keeping the bar in the frontal plane, for example, is vital. So, many athletes will find that flexibility limitations may make this movement troublesome with as little as fifteen pounds overhead.

With a challenge like this one, there is a great deal of opportunity to expose areas to improve and step up to the plate. Come humbled. It’s the best way to learn the overhead squat.


Logan Gelbrich



10/11/13 WOD

Overhead Squat
5 Toes to Bar
7 Push ups