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
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Overhead Squat is a compound exercise primarily targeting the quads, with secondary activation in the abs, adductors, calves, glutes, hamstrings, lower back, shoulders, traps, triceps, and upper back. This exercise involves holding a barbell overhead while performing a deep squat, requiring balance, mobility, and stability. It engages multiple muscle groups throughout the body, making it an excellent choice for building strength, improving flexibility, and enhancing overall athletic performance. Proper form is crucial to avoid injury, with an emphasis on maintaining a strong core, stable shoulders, and an upright torso throughout the movement.
How to Perform
Start by setting the barbell in a snatch grip, positioning it overhead using a push press. Ensure the bar is securely held above your head with your arms extended.
Once the bar is overhead, take a deep breath, engage your core, and prepare for the squat.
Lower your body by pushing your hips back and bending your knees simultaneously, maintaining a straight torso. Keep your chest upright to avoid leaning forward.
Continue descending until your thighs are parallel to the ground or deeper, depending on your mobility.
To return to standing, reverse the movement by driving your feet into the floor, extending your knees and hips while keeping your core tight.
Finish the lift by exhaling as you fully extend your legs and hips, ensuring the bar remains stable overhead throughout the motion.
Throughout the exercise, focus on maintaining control of the bar and preventing it from drifting forward or backward. Engage your shoulders and traps to stabilize the load, and keep your gaze forward for better balance.
Tips
To begin the overhead squat, the most common approach is to lift the barbell from the rack using a snatch grip and press it overhead. This method minimizes the bar’s distance to travel and positions your hands correctly.
The angle of your toes should be tailored to what feels most comfortable for you. Experiment with different angles to find the best position.
Focus on distributing your weight evenly across your entire foot, ensuring contact with three key points: the big toe, little toe, and heel.
When descending, imagine guiding your hips straight down toward your heels rather than pushing them back. Keep your body aligned in a vertical line.
It’s acceptable for the knees to move slightly forward over the toes as long as they don’t excessively shift inward or outward. Those with longer legs may need to allow the knees to travel further forward to maintain an upright torso.
The position of your neck during the lift is personal. Some individuals prefer to keep their chin tucked in a neutral position, while others benefit from looking straight ahead. Test both to determine which suits your body type best.
While it's important to avoid pushing the knees too far outwards, make sure they track over or slightly outside the second toe for proper alignment.
How Not to Perform
Avoid Leaning Forward: Do not allow your torso to lean too far forward during the squat. This places unnecessary stress on your lower back and reduces the effectiveness of the exercise. Keep your chest up and your core engaged to maintain an upright posture throughout the movement.
Don’t Collapse the Chest: Keep your chest open and your back straight. Avoid letting your upper back round or collapse, as this can lead to shoulder strain and loss of balance, making it difficult to maintain the overhead position.
Avoid Excessive Knee Movement: Don’t let your knees collapse inward. This can stress the knee joints and misalign the movement. Ensure your knees track over or slightly outside your second toe, preventing unwanted strain.
Don’t Let the Bar Drift Forward or Back: Keep the bar directly over your center of gravity. Allowing the bar to drift too far forward or backward increases the risk of losing control, putting unnecessary pressure on your shoulders and back.
Don’t Overextend Your Reach with Your Arms: Avoid overextending your arms when pressing the bar overhead. This can lead to shoulder discomfort and instability. Focus on keeping your arms in a strong, locked-out position, without pushing them beyond a safe range.
Avoid Bending the Elbows During the Descent: Don’t allow your elbows to bend when lowering into the squat. Keep your arms straight to ensure the bar stays locked overhead, maintaining stability and focusing the effort on the quads, not the arms.
Don’t Rush the Movement: Avoid trying to perform the overhead squat too quickly. Rushing can cause a loss of form, making it difficult to activate the correct muscle groups. Instead, control the descent and ascent to fully engage your quads and other supporting muscles.
Don’t Lift With Momentum: Avoid using momentum to get back up from the squat position. Focus on controlled, slow movement to activate your muscles properly and avoid unnecessary strain on the joints.
Avoid Narrow Foot Placement: Do not position your feet too close together. A narrow stance can limit your squat depth and cause instability. Place your feet about shoulder-width apart, or slightly wider, to maximize your squat range and stability.
Don’t Forget to Brace Your Core: Avoid squatting without engaging your core. A weak core can compromise your posture and form, leading to lower back injuries. Keep your abs braced and your back supported throughout the entire movement.
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.
