This was about getting 75 OH squats in the least number of sets and I have the least amount of experience with this lift than the others and all the “parts” have to work for the lift to succeed. That means tight core, wide grip, right stance, bar centered overhead and probably the most important, active shoulders. The prescribed weight was 95# and I am not ready for that weight yet so I scaled it 75# and it broke down like this: 12/12/11/10/10/12/8. While this was not a timed workout, I did it in 12 minutes and was smoked when it was over. I also set up a squat box on the second level to make sure I got the hips below parallel on each squat, which I got about 90%.
This is a great lift and everything I have read about the OHS is that it confers the most benefit to an athlete. Dan John says it turns your body into “one piece” and now I am starting to understand it. Like a shuttle launch, all systems have to be “Go”. He adds, “What I was discovering was that the overhead squat requires total concentration, total lockout and perfect positions. There is no cheating; one can’t squirm, roll the knees or hips, or let other body parts help kick in. The athlete who completes this task will have strong, flexible legs. You can send your athletes to all the yoga classes in the world, but the overhead squat develops athletic flexibility. As for leg strength, that is the only way to get out of the whole in this exercise. You can’t lean forward, twist, bounce or cheat in anyway. The bar will come off the top and you will have to start again.” Pretty cool, yes?
I wish I knew this shit when I was a (younger) kid!