Skill Transfer for the Overhead Squat

So, today, I did battle with the OHS…and lost to the Push Press. As I got closer to my max rep, I had a relatively easy time getting down and up from the OHS, but as I added more weight, I had to resort to a Split Jerk to get the weight overhead, reset my feet, and squat. A lot of work and energy expended just to get to the starting position!

I stomped my feet a few times, scratched my head, and finally realized that I had reached a weight that was the same as my Push Jerk max. Now what?! I knew I could squat it if I could only get it overhead…

Then I thought about the skill transfer exercises that I’ve been avoiding for the Snatch, which includes a Push Press behind the neck. How often do we Push Press behind the neck, much less in the OHS/Snatch grip position? I know–as if we didn’t have enough to work on already, right?

So, next time, instead of grabbing that beer post-WOD, try going for a couple of lighter weight OHS grip Presses and Jerks behind the neck so it won’t feel so foreign next time we do a max OHS. In fact, if you see me with a beer in hand before working on a skill transfer, feel free to slap it out of my hand and make me do burpees.

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~ by ruth on March 18, 2009.

One Response to “Skill Transfer for the Overhead Squat”

  1. “In fact, if you see me with a beer in hand before working on a skill transfer, feel free to slap it out of my hand and make me do burpees.”

    Gladly! 😀

    BTW… just saw this today I know, I know — too late for you): http://byerscrossfit.blogspot.com/2009/03/coach-boz-ohs-warm-up.html

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