OverHead Squats and a Couplet

Week 3 of the Wave Hypertrophy program begins with Overhead Squats. We are utilizing this to check movements patterns and if they need to be addressed. Trainees who overhead squat by reaching too far back with the bar will never be able to support very heavy loads. They also have less control over the bar and may be in an unsafe position if it ever comes time to dump the bar. When attempting an OHS, it’s critical that the trainee achieve proper shoulder position.  This will help minimize shoulder injury as well as allow you to effectively transfer force. The easiest way is to take a snatch grip on a PVC dowel and place it in the overhead position. When it’s directly overhead, try to externally rotate the shoulders and draw the humeral heads into the socket. The cue “wrap your lats around your torso” is often effective. As you continually use this method, your body will accept that it’s the most efficient way to hold a barbell overhead with a snatch grip for an extended time.   SWOD OverHead Squats x 3-5 reps 1min Rest Max Rep Strict Pull Ups 1 min rest 3 sets WOD Push Press x 12 (95/65) KB Swings x 12 (53/35)