How I Fell in Love with the Overhead Squat

In February we were in Louisville at the NSCA Coaches Convention. I had the great opportunity to listen to Dan John speak since our booth was, well, kinda dead.

He was talking about the various progressions he's developed over the years and, specifically, the how and why behind his squat progression. Now, most people would execute the following:

Goblet Squat --> Front Squat --> Back Squat --> Overhead Squat

But, Dan suggests this progression:

Goblet Squat --> Overhead Squat --> Front Squat --> Back Squat

For a split second, I - like everyone listening - gasped. The Overhead Squat after the Goblet and before the other BB squat variations?!?! Whaaaaat? How could he possibly suggest...

But, then he began explaining and shut down our collective inner monologues to explain his reasons behind this approach:

• Looking strictly at LOADING as the primary consideration, the Overhead Squat clearly should come after the goblet and before the front - you can't argue with that, true.
• The best time to teach the overhead variation is before an athlete becomes too attached to the heavier loads of the front and back variations - oh-kay, I'm still listening, maybe...
• The balance required for an overhead squat is significant and any athlete who masters & maintains that early on in their development will ease into the heavier loaded variations with ease - hmmm, maybe this is my problem?

Dan had me pretty well sold at this point. While most coaches discount the OH squat as too difficult, he proudly parades it out front in the early stages of an athlete's development.

Okay, I thought - I'm game. VERY conveniently, I had already been working on overhead squat isometric holds to work on my balance at the bottom of my squat. And extra-conveniently, I was set to start a new training wave when we returned from the conference.

So, I promptly began OH squatting when I returned to DC. It was tough, I was constantly at risk of losing my balance and dumping the bar. So, my speed was limited to a tempo resembling 8-5-8, seriously.

But, a funny thing happened, I started gaining a real sense of accomplishment as my proficiency increased. The overhead squat has now taught me to be patient in-the-bottom.

I'm telling you, I will happily sit in a full-squat for several seconds prior to initiating the concentric. And that makes me oddly happy as I've finally attained a level of strength and control in my lifts that I was after for years. Unexpectedly, I didn't find it in all the uber-fancy tempo schemes or loading patterns; rather, I practically tripped over it in an amazing, absolutely perfect, exercise.

After graduating myself beyond the OH squat, I've begun spending my Sunday mornings doing an Oly lift from, who else, Dan John. It's the same every week, sometimes the weights go up and sometimes down.

• Hang Snatch 8x2
• Clean & Jerk 8x1
• Front Squat 5x5 (this always blows, always)
• Press 5x3

This past week I filmed my lift and got a little weird when I was editing. What can I say... I'm a mom, I like to lift, and there is Baby Genius music on my computer - with that in mind, it seemed this was the only outcome possible. I totally challenge you to actually watch the entire thing.

As far as implementing this squat progression as our primary go-to at SAPT,  I'm still not sold. We see so many athletes of all ages that are jacked-up in a foundational way, that my staff would absolutely flip their lids if we attempted this progression as our primary method. But, personally, I freaking love it and the overhead squat now.