Dear Dan John (and other interested parties),
I have read your very interesting articles (both on your website and on dragondoor.com) about the Overhead Squat.
It is clear that you highly recommend the Overhead Squat for most (all?) lifters, especially those who strive for improved athletic performance.
My question is: do you sincerely feel that the Overhead Squat can ‘do it all’? Can the Overhead Squat, even if it is the only exercise you perform, develop incredible strength, balance, coordination, etc, etc, so long as you work hard on it and do it ‘properly’?
In other words, does it really build ‘Dad Strength’ as you harkened to in your website article? The kind of strength that will allow me to pick up and carry around a car engine?
I have been doing overhead squats for a short while and have worked up to 7 sets of 5 reps with 105 pounds (it was easy to get up to 105 pounds, but I can tell it’ll be a lot harder to keep adding weight on this exercise from here on).
I don’t doubt that it will greatly develop my flexibility, balance, and so on. The exercise simply can’t be done properly without those attributes. My primary question relates to ‘strength’, as in, raw, untrammelled strength (as in, car-engine-carrying strength).
In other words, can the Overhead Squat alone make me incredibly strong if I work really hard on it and progress up to bodyweight for 15 or so reps, as you suggest? Is the Overhead Squat really that revolutionary? As Chris Hatch in your article suggested, will it make me an ‘animal’? (Animal - preferably along the lines of a grizzly bear in terms of size and strength. Or even a gorilla).
I will certainly continue working hard on Overhead Squats (at the moment I’m not doing much else apart from them - I’m just doing some one- or two-dumbbell clean and presses as well). I am just curious about whether you sincerely believe that the Overhead Squat will ‘do it all’ and give those who master it incredible strength (as in, STRONG) in addition to flexibility and balance and so on.
To summarise my curiosity:
Is the Overhead Squat alone enough to develop a MONSTER in terms of sheer absolute terrifying raw untramelled animal-like strength? How about in conjunction with some dumbbell clean-and-presses (one-hand or two-hand)?
In your experience, what would be some good long-term goals to aim for with the Overhead Squat? Apart from your famous 15 reps with bodyweight suggestion. As a pinnacle of proficiency, would 15 reps with 1.5 * bodyweight be realistic?
Any suggestions you have… I would be extremely grateful to hear them.
I am going to focus exclusively on Overhead Squats and dumbbell Clean-and-Presses from now on.
Thank you very much for your time and assistance.