OVERHEAD SQUATS

COACH ZACH MAYER

OBJECTIVE Mastery of the Overhead Squat is expressed through dynamic strength, isometric strength, total body mobility and stability, and body awareness. As we see these qualities improve and develop over time, we can see just how useful the OHS is in many different strength and fitness programs.

FORMAT 3 sessions per week. 60min per session. 4 different parts: general warmup, mobility, skill work, and strength work. They are all equally important and should be treated as such. The OHS is a consummation of many different moving parts, so to gloss over sections that may seem less important or less interesting will not result in an optimal training program. For each week, days one, two, and three will have a similar focus and will incorporate progressive overload to objectively evaluate improvement over the course of the program. 

EQUIPMENT NEEDED Barbell + Plates, PVC Pipe

Extra but not necessary: KB or DB. A squat rack is strongly encouraged, but this program may be completed without the aid of a rack. Weightlifting shoes are also a great tool, but not required.

TRACKING PROGRESS Weekly check-ins / video analysis sessions and a thorough record of weights used in the spreadsheet provided. As the individual needs of the overhead squat will vary greatly from athlete to athlete, rather than a group workshop format, feedback will be given on an individual basis. The spreadsheet 'OHS Program Journal' can also be shared with Coach Zach via Google Sheets. (email for sharing is: zacharycmayer@gmail.com) Format is provided in both CSV and Excel.

The OHS Assessment will be performed with a dowel, broomstick, pipe or other weightless object in bare feet. Your video should follow this format: 

Please View Video Example of OHS Assessment Here

Your assessment will also include any information pertinent to your ability to squat or any injuries that may affect your ability to overhead squat properly. You should also list your current known stats for back squat, front squat, and overhead squat: one rep maxes, three rep maxes, etc. Any information is useful in diagnosing any gaps or imbalances in your performance. 

CHECK OUT COMMON MOVEMENT FAULTS FOR OVERHEAD SQUAT HERE

Click here for your OHS Program Journal for tracking purposes.

CONTACT 213-806-0915

THE PROGRAM

Days 1, 2 and 3 will all have the same format -- warmup, mobility portion, and skills portion. There is no prescribed weight increase for weeks 2, 3, or 4 on the skill portion, however, an increase in weight or intensity is encouraged, provided the mechanics do not suffer as a result. The strength portion will increase in intensity/weight each week. It is important to keep track of your progress by recording your numbers consistently. 

SESSION 1 FORMAT

1. WARMUP: 3:00 minutes cardio

2. MOBILITY

• 1:00 L side squat hold / 1:00 R side squat hold 

• 1:00R + 1:00 L lunge hold w/ knee flexion

• 3x10ea. Single leg calf raises on box

• 1:00 R+1:00L couch stretch

• 1:00 saddle stretch

• 1:00 T-spine anchor stretch

• 1:00 R + 1:00 L foam roll lats

• 1:00 R + 1:00 L lacrosse ball or barbell upper pectoral mash 

3. SKILL WORK

3x

• 5 overhead wall facing squat “squat therapy”(always performed with 3331tempo)

• 10 cat / cows

• 100 ft R + 100 ft L one arm waiter’s carry

3x

• 10 Barefoot Goblet Squats Emphasising ‘tripod foot’ (controlled tempo)

• 5 R + 5 L KB or DB windmill

3x

• 100 ft overhead duck walk *Must be performed perfectly, locked out arms, upright chest, low hips 

• 30s Side plank hold 

4. STRENGTH

WEEK 1

A.3x5 empty barbell OHS @ 3331 tempo

B. 3x5 barbell OHS @ 3331 tempo  *weight should be LIGHT! Purpose here is to execute the tempo perfectly, while executing all points of performance in the OHS 

WEEK 2 Tempo @4441: increased by one second on each phase of the squat. If done correctly, each individual squat will take 12 seconds. This is difficult. I would suggest maintaining the same weight as the previous week, as the increase in intensity for this portion is executed through the additional time in the tempo.

WEEK 3 3x6 barbell OHS Tempo @ 3331: An additional rep has been added this week, and the tempo has returned to 3331. If mechanics are sound and tempo is executed perfectly, then you may increase intensity by adding weight. 

WEEK 4 3x5 barbell OHS Tempo @ 4441: Tempo has increased by one second from the previous week on each phase of the squat. If done correctly, each individual squat will take 12 seconds. This is difficult. I would suggest maintaining the same weight as the previous week, as the increase in intensity for this portion is executed through the additional time in the tempo.

SESSION 2 FORMAT

WARM UP: 3minutes cardio

MOBILITY

• 1:00 R + 1:00 L lacrosse ball or barbell upper bottom of foot mash 

• 1:00R + 1:00 L foam roll calves

• 1:00R + 1:00 L elevated ankle stretch 

• 1:00 R+ 1:00L pigeon stretch

• 3x10ea. Squat hold with 1-leg abduction, maintaining tripod foot, perfect posture

• 1:00 T-spine anchor stretch

• 3x10 serratus slides

• 1:00 pec/chest opener on bench 

SKILL WORK

3x

• 5 overhead wall facing squat “squat therapy”(always performed with 3331tempo)

• 10 cat / cows

• :30R + :30L side plank hold with DB or KB in top hand

3x

• 10x barefoot PVC OHS emphasising ‘tripod foot’ (controlled tempo)

• 10x PVC press in front squat hold (aka clean grip Sotts Press)

3x

• 100 ft “prisoner hold” duck walk *Must be performed perfectly, locked out arms, upright chest, low hips

• 3/3 Turkish get up 

STRENGTH

WEEK 1

3x10 empty barbell OHS with control

4x10 weighted barbell OHS, same weight across all 4 sets 

WEEK 2

3x8 empty barbell OHS with control

4x8 weighted barbell OHS, same weight across all 4 sets *increase weight from previous week 

WEEK 3

3x10 empty barbell OHS with control

5x10 weighted barbell OHS, same weight across. 

*An additional set has been added to the sets of ten. I would suggest maintaining the weight from week 2 and see if you can execute all 5 sets of 10 reps at that same weight this week. 

WEEK 4

3x8 empty barbell OHS with control B. 5x8 weighted barbell OHS, same weight across all sets 

The reps have decreased by 2 from the previous week. Maintain the same weight for all five sets. 

SESSION 3 FORMAT

WARM UP: 3minutes cardio

MOBILITY

• 1:00 R + 1:00 L foam roll calves 

• 3x10ea. Ankle extensions in bottom of squat

• 1:00R + 1:00 L elevated ankle stretch

• 1:00 R+1:00L couch stretch

• 1:00 R+1:00L elevated pigeon

• 1:00 R+1:00L face down scorpion stretch

• 1:00 R+1:00L foam roll T spine (protract shoulder blades)

• 2x10 Ts + Ys

SKILL

3x

• 5 overhead wall facing squat “squat therapy”(always performed with 3331tempo)

• 10 R +10 L thread the needle + upward rotation in table top

• hold Mini band across ball of foot, hold squat +10x abductions/adductions

3x

• 10x barefoot PVC OHS emphasising ‘tripod foot’ (controlled tempo)

• 10x PVC behind the neck press in squat hold (aka snatch grip Sotts Press)

3x

• 100ft goblet hold duck walk *Must be performed perfectly

• 10 plank balances 

STRENGTH

WEEK 1

3x6 empty barbell OHS at 3331 tempo

OHS 12-10-8-6-4

• Build weight each set, 2:00 rest between sets

WEEK 2

3x6 empty barbell OHS at 3331 tempo

OHS 10-8-6-4

• Build weight each set, 2:00 rest between sets 

WEEK 3 

3x6 empty barbell OHS at 3331 tempo

OHS 7-5-3-3 

• Build weight each set, 2:00 rest between sets

WEEK 4

3x6 empty barbell OHS at 3331 tempo

OHS 5-3-1-1-1-1 

• Build weight each set, 2:00 rest between sets