Overhead Ladder
Description
A classic 21-15-9 ladder of ruck overhead squats and push presses, short and heavy on the shoulders.
Workout
Warm-up
5 min- 5-minute easy walk plus a few empty presses and bodyweight squats to warm up.
For Time
- 21-15-9
- Ruck Overhead Squats
- Ruck Overhead Press
- Complete as fast as possible.
Cool Down
5 min- Easy walk, then stretch your shoulders and hips.
Movement Breakdown
Ruck Overhead Squat
- Press the ruck overhead and lock your arms out before you start.
- Keeping the ruck stacked overhead, lower into a squat, chest up and weight on your heels.
- Drive back up to standing without letting the ruck drift forward.
Ruck Overhead Press
- Hold the ruck at shoulder height with both hands.
- Brace your core and press it straight overhead until arms are fully locked out.
- Lower back to shoulder height with control.