How To Do Overhead Squat

Overhead Squat Exercise

Overhead Squat is a challenging but effective exercise for building the quadriceps and strengthening the core muscles.

Overhead Squat will also develop your hamstring and gluteus muscles, lower back, shoulders and upper back.

This exercise will build muscle size, strength, stability, mobility, hip and shoulder flexibility and coordination.

Overhead Squat Progression & Mobility

  • From a Power Rack, grab the bar with your snatch grip which is wider than shoulder width. Place the barbell on your upper traps.
  • Take two steps back and assume a shoulder width position with your feet slightly angled out to lessen shearing forces on the knees.
  • To get the bar to the overhead position, do a dip, drive and drop.
  • Tighten your core then push your knees forward to dip then drive your heels to the floor to press the bar overhead. Drop and go under the bar with your arms fully extended and elbows fully locked out.
  • Set your feet shoulder width apart and imagine your hands bending the bar to maintain upper body stability.
  • Inhale, tighten your core by pulling your abs to the ribcage, then bend at the hips, pushing it back. Bend at the knees and continue the descent until the crease of your hips is lower than the crease of your knees.
  • At the bottom position, your knees must be tracking over your feet and your arms must remain fully extended and elbows locked out. The bar must be in line with your heels.
  • Maintain a tight core then initiate the squat by driving your heels to the floor. Extend your knees then hips until you get to the top position.
  • Repeat the exercise until you have completed the targeted number of reps.
  • When bringing the bar to the back of your neck, do another dip in order to safely take the load.

Faults, Form and Technique

Coming down on your toes at the bottom of the Overhead Squat is very dangerous because it pulls you forward and reduces your level of balance.

Those with poor shoulder mobility may try to bring the hips in line with the bar and the shoulders.

When this happens, the knees will track too far forward of the feet and make you lose balance because most of the weight will be placed on your quadriceps.

Variations: Squat Snatch, Hang Squat Snatch