The overhead squat is part of the snatch – movement from the Olympic weightlifting. It is basic multi-joint movement which requires a good fitness level and good flexibility. It is great exercise for developing the strength of the core and shoulder muscles. It works almost every muscle of your body and will help you to gain overall and strength and to boost your metabolism. So the overhead squat can help you in many directions – to increase your athletic performance, build strength or to get lean.
The overhead squat is not movement for beginners. To perform it correctly you must know how to squat and you have to have the required shoulder mobility.
Place the barbell in to a squat rack. Adjust your grip wider than your shoulder width and set the bar on your back like for high-bar squat. Lift it from the rack and take 3-4 steps backward. Position your feet wider than your shoulders width with your toes pointing slightly outward. At this point make a quarter squat and press the bar overhead. Lock your elbows, retract your shoulder blades and hold the bar right under your shoulders. Then slightly bend your knees, move your hips slightly back and puff out your chest to create a correct posture in your lower back. This is the starting position.
Your torso must be upright and you core muscles tight. This is the starting position.
Inhale and start squatting down by first pushing with your hips back and then squatting down by bending your knees. Continue lowering yourself until your hips are bellow your knees (parallel) when you reach that position press with your heels at the floor and stand up back to the starting position as you exhale.
- Before you make the overhead squat part of your training make sure you have no lower back or shoulder injuries.
- The overhead squat is not for beginners try it only if you already know how to squat and you have the required shoulder mobility.
- Do a couple of workouts with a very light weight and then slowly start to progress.
- Perform the overhead squat in the beginning of your workout.
- Before every rep inhale and flex your core muscles – abs and lower back. Hold your breath during the way down and start to exhale when you are half of the way up. This will create maximum internal abdominal pressure which is critical for the strength and the posture.
- During the movement hold the bar right above your shoulders.
- Keep your elbows locked and your shoulder blades pulled backward. You must feel your upper back and trapezius muscles flexed during the movement.
- At the bottom keep the weight on your heels and don’t let the knees pass beyond your feet. Keep your head forward and your chest up.
- Perform the negative part of the movement for twice longer time than the positive.