We love the overhead squat. Nothing tests us like the OHS. It tests our flexibility. It tests our midline stability. It tests our balance. It will mercilessly reveal all of the weakness of our squat. It magnifies any deficiency that is present. Tight hips, tight shoulders, weak midline... it doesn't matter the flaw... the OHS will slap you in the face with it. The beauty of learning the OHS is that it will repair the air squat. Nearly every athlete that can overhead squat their own bodyweight has a beautiful air squat. In addition to helping our air squat, perfecting the OHS will allow us to progress to more complicated movements.
Complete as many rounds as you can in 20 minutes of:
10 Pull up
10 Overhead Squats, 95 pounds