Keeping it Overhead 

As many of you may have noticed during Wednesday’s workout it takes a great deal of effort keeping a weight overhead for an extended amount of time or when fatigued. 

This is especially true during a high rep or high load Overhead Squat. The picture above is a great example of how the entire body is working together to create stability in the Squat. It’s not simply about putting the weight above you and holding it there. You have to actively be engaging your thoracic region, your lats, and shoulders, and push evenly through the bar to create stability. If one muscle group is lacking or not engaged then the entire lift suffers and it only gets worse as fatigue sets in or as we get closer towards our personal maxes. 

A good cue is to think about reaching as high as possible and pushing through the bar while keeping the bar moving up and down over the middle of your foot. Be patient! For some, a great overhead position can take a very long time but is worth it in the end!

3 Sets
90 second KB Hold
10 Bent Over Rows with a quick pause at the top
15 Hip Extensions

20 minute Time Cap
50 Burpee Box Jump Overs
40 Overhead Squats (155/105)
30 Bar Muscle Ups or Chest to Bar Pull-Ups

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