Coach Leslie overhead squats 160#.
The overhead squat is a potent tool for assessing range of motion of shoulders, hips and ankles. It is also a phenomenal teaching tool for bracing and torque. As you go deeper into the squat all of these things, bracing, torque, and shoulder, hip and ankle mobility are at their highest demands. If you you're lacking in any of these it will quickly become visible as your arms bend, your belly goes slack, your shoulders internally rotate and you dump the bar in front of your face.
Obviously, the OHS requires strength and mobility. There's nothing more humbling than having a bodyweight (or more!) back squat yet only being able to OHS with an unloaded bar. In fact, the relative weight relationships between the three barbell squats are essentially 20-25%, i.e. your front squat is about 20% less than your back squat and your OHS is about 20% less than your front squat. If your squat ratios are way off, then you don't know squat:-) No really, you have some work to do.
That's why I'm challenging EVERYONE to Improve Your OHS Mobility in 28 Days. Download and print the OHS worksheet below, do the mobility exercises every day, and see your overhead mobility improve. Spend 2 mins on each mobility exercise. You don't have to do all of them at once, you can spread them out throughout the day.
To win the OHS 28 Day Challenge you must:
Daily Mobility is one of the healthy lifestyle practices of the Whole Life Challenge. Since you're going to be doing daily OHS mobility, you might as well sign up for the WLC. You'll be getting your daily mobility points easy, peasy. Sign up below. The Spring WLC starts Saturday, April 14.
Record your WOD on Beyond the Whiteboard.
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