Work for It

Coach D working for great positioning.

The overhead squat is a great test of strength and flexibility. The demand on the shoulder, hip and especially the mid-line is significant, and that is one of the greatest reasons to work it.

If you have trouble with the overhead squat because of unstable or inflexible shoulders, a weak mid-line or tight hips work on it, it will bleed over into everything else.

Workout:

5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps