Here is a great exercise to build some serious core strength and control. This movement is less about legs as it is shoulders and mid-line stabilization. Besides being great for building strength, coordination, and balance, the OHS comes into play in the Snatch. If you cannot OHS a certain weight, you sure as hell aren’t going to snatch it!
I would recommend starting out in a squat rack and getting the bar in position across the rear shoulders. Step out and push jek it overhead in a wide, yet comfortable grip. Lock out the arms and make sure the shoulders are active-shoulders shrugged into your ears and tight! Find your center balance point and descend to a full depth squat with good squat form. Head is neutral. Come back up, open the hips fully at the top and go again.
If you have never done these in this fashion before, err on the side of light. The shoulders and core can get fatigued quickly and give way before you know it. If that happens, don’t try and save it – step out and dump it.
This whole WOD should be preceded by 2-3 rounds of the CF Warm Up and then when you’re done with the WOD, followed up by some Turkish Get Ups. Aim for 3-4 sets of 5 per side at a reasonable weight.
Get it? Got it? Good!