Barbell Overhead Squat 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Overhead Squat is a full-body exercise primarily targeting the quads, while also engaging several secondary muscles including the abs, adductors, calves, glutes, hamstrings, lower back, shoulders, traps, triceps, and upper back. This advanced movement involves holding a barbell overhead while performing a deep squat, requiring both strength and stability throughout the body. The exercise challenges balance, coordination, and flexibility, making it effective for improving overall strength, mobility, and posture. It also demands significant core activation to maintain an upright torso and prevent the barbell from tipping forward or backward.
How to Perform
Begin by setting the barbell in a snatch grip and carefully lifting it overhead using a push press. Make sure the bar is securely positioned above your head, with your arms fully extended.
Take a deep breath, engage your core, and prepare to lower your body into the squat position. Simultaneously push your hips back and bend your knees to descend.
Continue lowering your body until your thighs are parallel to the floor, maintaining balance and control throughout the movement.
Once you reach the bottom of the squat, initiate the upward motion by driving through your feet, keeping your core tight and your back straight.
As you rise, focus on extending your hips and knees fully while maintaining stability and proper form.
Finish the movement by exhaling as you complete the lift, ensuring that the barbell remains stable overhead throughout the entire motion.
Tips
To begin the overhead squat, one of the most straightforward methods is to unrack the bar from the rack using a snatch grip and press it overhead with a push press. This way, your hands will be properly positioned, and the bar will travel the shortest distance to reach its overhead position.
The angle of your toes can vary based on personal preference, so take some time to experiment and find what feels most comfortable for you.
Focus on pushing through the entire foot, ensuring you have three points of contact: the big toe, little toe, and heel. This will help maintain balance and stability.
As you descend into the squat, imagine moving your hips straight down towards your heels, not back. This helps maintain an upright torso.
It’s normal for your knees to move slightly forward over the toes during the squat, but avoid excessive inward or outward movement. If you have longer femurs, allowing the knees to travel a bit further forward can help keep the torso more vertical.
The position of your neck during the lift is also individual. Some people prefer a neutral neck (with the chin tucked), while others find it better to look straight ahead. Try both positions to see which one suits your body mechanics best.
While it’s important to keep the knees tracking properly, don’t force them out too much. Aim for the knees to move over or slightly outside the second toe as you squat down.
How Not to Perform
Avoid Arching Your Back
Do not allow your lower back to excessively arch during the squat. This can lead to strain and potential injury. Keep your core braced and engage your abs to maintain a neutral spine throughout the movement.
Don’t Let the Knees Collapse Inward
Ensure that your knees track in line with your toes. Avoid letting them collapse inward, as this places undue stress on the joints and can lead to injury. Focus on pushing the knees outward slightly, maintaining proper alignment.
Avoid Rounding the Upper Back
Do not allow your upper back to round, especially as you descend into the squat. This compromises shoulder stability and can lead to potential injury. Keep your chest open and shoulders retracted to maintain a strong and stable position.
Don’t Let the Bar Drift Forward
Keep the barbell directly overhead, in line with your midfoot. Avoid letting the bar drift too far forward, as this can cause you to lose balance and shift your weight onto your toes. Focus on keeping the bar in a straight line with your body.
Avoid Excessive Forward Lean
Do not allow your torso to lean excessively forward as you squat down. This will place unnecessary strain on the lower back and waste energy. Keep your chest lifted and your torso as upright as possible by engaging your core.
Don’t Rush the Movement
Avoid performing the overhead squat too quickly, as this can lead to improper form and energy waste. Focus on executing the movement in a controlled manner, allowing your muscles to engage fully at each phase of the squat.
Avoid Shifting the Weight to Your Toes
Don’t let your weight shift forward onto your toes, which can cause you to lose balance. Keep your weight evenly distributed across the entire foot, with emphasis on the heel, to ensure proper force transmission and balance.
Don’t Forget to Breathe
Holding your breath or failing to exhale at the right time can cause unnecessary tension and affect performance. Inhale as you lower into the squat, and exhale as you return to the standing position, ensuring proper oxygen flow throughout the movement.
Avoid Pushing the Knees Too Far Out
While it’s important to ensure proper knee alignment, pushing the knees out excessively can disrupt your squat form and lead to inefficient movement. Keep your knees tracking in line with your toes, avoiding overextension.
Don’t Let the Elbows Drop
Do not let your elbows dip down during the overhead squat. Keep your arms locked out and shoulders engaged, ensuring the barbell remains overhead with your wrists aligned and your arms fully extended throughout the lift.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
