The overhead squat is a highly demanding compound exercise that activates muscles throughout the body to build prodigious integrated strength, enhance mobility, and burn serious calories.
This exercise works your quadriceps, hamstrings, and glutes (like other squats), but also heavily recruits your shoulders, upper back (trapezius, lats), triceps, and your core.
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Flawless execution needed
While highly beneficial, the overhead squat is an advanced exercise that requires a good baseline of mobility and stability.
The biomechanics of this advanced squat variation make it difficult to perform properly under load as it requires good shoulder and hip mobility.
It’s crucial to start with light weight, or even a PVC pipe or broomstick, and focus on proper form before gradually increasing the load.
If you have significant mobility limitations or previous injuries, it’s advisable to work with a qualified coach to address those issues first.
Getting the bar overhead
It is imperative that you first learn how to safely get the bar up overhead and into the locked arm position before attempting the overhead squat.
Step 1: Position the J-hooks or safety pins in a power rack or squat rack so the bar is at a comfortable height for a back squat (around mid-sternum, or just below your collarbone). This allows you to unrack it onto your upper back.
Step 2:: Step under the bar as if you were going to do a high-bar back squat. Your hands should be in your wide overhead squat grip (snatch grip).
Step 3: Take a deep breath, brace your core, and stand up with the bar on your upper back, clearing the J-hooks. Take one or two controlled steps back from the rack to establish your squat stance.
Step 4: Get your feet into position – a wide stance with your feet pointing slightly outward.
Step 5: Maintain a tight core and an upright torso as you take a small, controlled dip by bending your knees slightly. Immediately drive upwards forcefully through your legs and hips, extending your body. As your legs extend, simultaneously press the bar overhead, extending your arms fully.
Step 6: In the overhead position, externally rotate the shoulders, retract and elevate the scapula. and draw the humeral heads into the sockets to create structural support and stability within the joint. This ensures that shoulder muscles aren’t required to perform primary stabilisation, because they can quickly fatigue. Pull the bar apart with your arms to activate the shoulder muscles needed to maintain the position of the arms overhead.
Step 7: Lock your elbows out completely as the bar reaches the overhead position. The bar should be directly over the mid-foot, with your biceps near your ears. Tilt your wrists back so that your palms face up towards the ceiling once in the overhead position. Your shoulder blades should be squeezed back and down.
Executing the move
- Hinge at the hips and lower yourself down toward the ground by moving your glutes back and down.
- Descend until your legs are fully bent at the knee, or until your thighs are just past parallel to the floor. Ensure that your knees travel out slightly in the same direction as your toes.
- Maintain complete contact with the floor through all phases of the squat, with an equal distribution of weight through your forefoot and heel.
- Press through your feet to extend your knees and hips to return to the upright position and repeat for the required reps.
Form checks
- Keep the bar over your base of support and behind your head once in the overhead position.
- Keep your upper body upright and chest tall. Maintain an engaged core throughout the exercise.
- Aim to align the bar with your heels and maintain this position throughout the lift. This may require deliberately pulling the bar back as you descend.
Due to the complex nature of this exercise, it requires perfect form and flawless execution. If you have significant mobility limitations or previous injuries, it’s advisable to work with a qualified coach to address those issues first.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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