This time of year present great opportunities to get outside and do things.  Getting outside and into natural light does wonders for reducing stress and calming the nerves.  Climbing and hiking, cycling, running, or even just reading a book outside can all be very healthy.  A few weeks ago I posted “WHAT ARE YOU TRAINING FOR?; an article about CrossFit and how, if you’re doing our program, you are prepared to do so much more.  Last weekend, further proving that, Melissa H. and I headed to Colorado and summited four, 14,000ft peaks.  With no specific training or preparation, no time for acclimation, we hiked up Mt. Democrat, Mt. Cameron, and Mt. Bross on our first day there.  Then made our way up Mt. Quandray on the second.

Mt. Democrat - 14,148 ft.

None of these peaks are technical, or require gear.  They require warm clothes (this time of year), sturdy hiking boots, and a decent level of fitness.  They’re certainly not “easy” to climb, but if you’re reading this, either you could do it right now, or will be able very soon.

Melissa at the summit of Mt. Quandray (14,267 ft) and t. attempting a handstand push up in 30 mph winds.

Sunset over Wheeler Mtn. and a VERY paleo bull Elk who was not excited about having his picture taken (next year will be a hunting trip!).


The Overhead Squat

The Overhead Squat (OHS) is one of the most efficient and rewarding weightlifting exercises. In Olympic Weightlifting, it is an integral portion of the Snatch.  CrossFit incorporates the OHS, and other weightlifting movements to increase strength, power, flexibility, coordination, and balance. The OHS appears deceptively simple, but executing it can be very challenging.  One needs proper activation  and synchronization of the shoulders, core, hip flexors and quads in order to effectively execute an OHS.

Today’s WOD is all about improving technique, mobility and flexibility for the Overhead Squat. We are opening up today’s classes all Crossfit Wilmington’s members.

7 thoughts on “The Overhead Squat

  1. Tanner says:

    Awesome class this 6 am. I know that some of you are not thrilled about doing just technique work, but trust me, it will pay big dividends in the end if you put forth the effort now. Focus on the form now, and the strength will come along much much faster.

  2. Albert Steed says:

    I shall be coining the phrase “SOS” for my “Shitty” Overhead Squat. Thanks for the skill work today. I actually enjoy these days because I can see the difference in our workouts when my form starts to fail. It is easy to concentrate on keeping up with weights and reps and forgetting you can get more of both if you are doing it the right way.

  3. Sandie says:

    It’s amazing what a little tweaking can do! I thought my squat was pretty good until this morning…lol…it’s all good – always room for improvement…and laughing (with the 6am crew)while trying to improve! Thanks Dr. Eric! :o)

  4. t. says:

    Albert speaks the truth! Don’t be the hardhead that thinks your technique is good. The humble, willing to learn and improve CrossFitter will most certainly do so.

    Open gym members… take advantage of the opportunity and sit through this class.

    If you cannot OHS your bodyweight for 5 reps, attend today’s class. Today’s training, lead by Dr. Eric McGraw is an opportunity to improve your overall fitness.

    Most (most Crossfitters and most CrossFit instructors) do not know the two most inhibiting factors an athlete has to performing a proper OHS is lack of flexibility in the pecs and calves.

    If you’re pecs (not deltoids) lack the flexibility to allow the arms to extend upwards and behind the head to allow the barbell to remain centered over the heels, the athlete will pitch forward at the bottom of the OHS and drop the weight. Lengthen the ROM of the shoulder by increasing the flexibility of the pecs, and poof!, a much improved OHS.

    Increasing the ROM of the ankle by lengthening the calves allows the knees to move farther forward at the bottom of the squat. This allows the hips to stay more over the heels and gives the athlete a more upright torso and therefore, allows a more supportive body position for the weight overhead.

    Learn how to apply these two corrective measures in today’s class and your OHS will improve.

  5. sara clark says:

    Huge thanks to eric for coming in and helping out! I did 30 lbs more than i thought i could AND got help with some other shoulder issues. 🙂

Comments are closed.