Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
PVC Overhead Squat — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The PVC overhead squat rehearses squat depth, balance, and overhead position with almost no load. It is a diagnostic warm-up drill: reduce depth or widen the grip when the heels rise, knees cave, or bar drifts forward. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
PVC Overhead Squat is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
ShouldersQuadricepsGlutesCore
Equipment
PVC pipe or light dowel
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep pvc overhead squat mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Squat to a box or use a wider grip. |
How to Do the PVC Overhead Squat
1
Take a wide grip and press the PVC overhead with elbows straight.
2
Set the feet in a comfortable squat stance and brace.
3
Sit down between the hips while keeping the PVC over mid-foot.
4
Stand to full extension without losing the overhead position.
Common Mistakes
✕
Letting the PVC drift forward as the chest falls.
✕
Forcing depth after the heels rise or knees collapse.
Coaching Tips
✓
Push up on the pipe throughout the squat.
✓
Use only the depth you can control, then build gradually.
Scaling Options
Easier / Beginner
Squat to a box or use a wider grip.
Harder / Advanced
Add a slow three-second descent and a pause at controlled depth.
Related WODs
Use PVC Overhead Squat in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should PVC Overhead Squat feel?
You should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
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