Overhead Squat

Overview

The overhead squat asks you to hold a barbell locked out overhead while descending into, and standing from, a full-depth squat. That single requirement compresses mobility, balance, and strength into one advanced test of athletic control.

Mastering the lift strengthens every link in the kinetic chain—from ankle dorsiflexion to thoracic extension—making it an indispensable accessory for Olympic lifters who want bullet‑proof bottom positions, and for functional‑fitness athletes chasing stronger snatches and more efficient thrusters.

How to Perform

Break the movement into these controllable phases:

• Set‑Up: Snatch‑grip the bar, press or snatch it overhead. Elbows locked, shoulders shrugged, feet at squat width, toes slightly out.
• Brace & Descend: Take a breath, brace abs, and push hips back slightly before knees bend. Descend under control, keeping the bar centered over mid‑foot.
• Bottom Position: Hips below parallel, chest tall, knees tracking toes, and bar aligned with the back of the head. Maintain active shoulders.
• Ascent: Drive through full foot, keeping bar stacked, and exhale as you pass sticking point. Reset breath at the top.

🏋️Coaching Cues🏋️
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➡️ “Push up on the bar”
➡️ “Ribs down, hips back”
➡️ “Knees out, full foot”

Technique Focus

Because the load is overhead, even a one‑inch forward drift magnifies spinal torque. Keep shoulders externally rotated and continuously press up into the bar to lock the scapulae.

Lower‑body mechanics mirror a high‑bar squat: full foot contact, knees forward and out, and hips directly under the bar at the bottom to avoid a torso collapse.

• Active shoulders: shrug and rotate elbows forward throughout set.
• Bar‑foot alignment: bar should bisect mid‑foot any time you freeze video.
• Squeeze the floor: maintain tripod foot for balance.

Coaching Cues

Use phase‑specific cues: one for bar path, one for trunk positioning, one for leg drive. Rotate based on athlete need.

• “Push the bar to the sky.”
• “Brace 360°.”
• “Drive knees apart.”

Common Mistakes

Bar drifting forward—usually tight lats or loss of shrug—forces you to chase the bar and compromises depth.

Heels lifting—signals limited ankle dorsiflexion. Prioritize calf soft‑tissue work and squat shoes if mobility gains stall.

• Rib flare/over‑arch—brace abs and squeeze glutes.
• Elbows bending—lock out before descent.
• Knees collapsing—use bands or tempo squats to cue abductors.

Benefits & Carryover

Regular overhead‑squat work cements confidence in the receiving position of snatches and helps maintain upright posture in front squats and cleans.

The lift also strengthens the mid‑line under long tension, improving stability in overhead presses, jerks, and even overhead carries.

Mobility Focus

Three areas dictate overhead‑squat success: shoulder flexion, thoracic extension, and ankle dorsiflexion. Deficits in any will force compensations like rib flare or forward bar drift.

Daily protocol: 2 min banded lat stretch per side, 3×10 foam‑roller T‑spine extensions, and 3×30‑s weighted ankle stretch. Retest overhead squat with PVC after each cycle to gauge improvements.

Prerequisites

Before adding significant load, demonstrate:

• 15‑second overhead PVC squat hold below parallel, ribs down.
• Front squat 0.75× body‑weight for triples (core and leg baseline).
• Wall shoulder flexion test thumbs to wall with neutral spine.

Progressions

Layer complexity gradually:

• PVC overhead squat → empty‑bar overhead squat with pause.
• Snatch balance (dip & drive, then drop) for speed under bar.
• Overhead squat from blocks (start in bottom) to build positional strength.

Programming Tips

Insert overhead squats early in the session while the nervous system is fresh. Frequency of 1–2 times weekly is typical for weightlifters; once weekly for general strength programs. Sample sessions:

Strength emphasis:

• 5×3 at 70‑80 % overhead‑squat 1‑RM; focus on crisp depth.

Stability emphasis:

• 3×5 with 3‑second pause in the hole at 60 %.

Met‑con integration:

• Every 90 s × 10 rounds: 2 overhead squats at 65 % + 6 burpees (mixed modal).

Wrap‑Up

The overhead squat is an advanced benchmark of mobility and control. Treat each rep like a diagnostic—if the bar path or depth feels off, pause and correct. Build positional strength patiently and watch your snatch numbers and overall overhead confidence climb.

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