This came from CrossFit's main page at a time when I was thinking about Overhead Squats. If I'm breaking laws by including this photo here, I'm darn sorry.
The Challenge
Overhead squatting is hard. Unilaterally it's even harder and it takes some practice. This is the perfect time to incorporate a little strength, some flexibility and a good dose of central nervous system stimulation. Oh, and did I mention patience? If it even crosses your mind that you might drop the weight, pick a dumbbell that won't break a toe.
Note the twist at the Shoulders, it's called a 'corkscrew' and it helps if you're not especially flexible. If you're having trouble with stability, look up at the dumbbell AT ALL TIMES. Also, make sure to glue your heels to the floor - this means pushing your knees out.
1 Each Side Unilateral (that's one-sided) OH Squats (UOHS) alternating
10 Hanging Knees to Elbows
2 Each Side UOHS
9 Knees to Elbows
3 Each Side UOHS
8 Knees to elbows
. . . . until 10 each side and 1 Knees to Elbows
