1800 N. Hobart
Pampa TX, 79065


June 09, 2010

21-15-9 Reps of:

135# Overhead Squat

95# Overhead Squat
Pullups or Assisted Pullups

45# Overhead Squat
Assisted or Jumping Pullups

So….21 OHS, 21 pullups, 15 OHS, 15 pullups, 9 OHS, 9 pullups, Done.

When you hear about “active shoulders,” the overhead squat is one of the main movements to apply this concept. You must “actively” shrug your shoulders up throughout the entire movement for maximum efficiency, otherwise you are lifting structurally rather than muscularly. We want to use muscles, not bone and sockets. Many refer to the OHS as the ultimate rigid trunk strengthener, and rigid trunks are good. Remember, “Strong people are harder to kill and more useful in general.”

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  1. Paradox Strength and Conditioning Reply

    Wow, shoulders were feeling it!

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