Videos
Instructions
- Stand with feet shoulder-width apart, barbell locked overhead with a wide grip.
- Engage core and keep chest up as you initiate the squat by bending at the hips and knees.
- Lower your hips until thighs are below parallel while keeping the barbell stabilized overhead.
- Drive through your heels to return to standing position, maintaining barbell alignment overhead.
Technical Tips
- Keep your elbows locked and shoulders actively engaged throughout the movement.
- Ensure your torso remains upright and do not let the bar shift forward.
- Maintain a neutral spine and keep your weight centered over mid-foot.
Breathing Tips
- Inhale deeply before initiating the descent.
- Hold your breath during the squat for core stability (Valsalva maneuver).
- Exhale forcefully as you return to the standing position.
Medical restrictions
- Shoulder instability or impingement
- Lower back injuries
- Knee joint pathologies
- Limited ankle dorsiflexion
The Overhead Squat is a full-body strength and mobility exercise that requires holding a barbell overhead while performing a deep squat. It is a key movement in Olympic weightlifting and functional fitness routines, challenging stability, coordination, and mobility across multiple joints. This advanced movement enhances core strength, shoulder stability, and lower body power. It also demands a high degree of balance and proprioception, making it an effective test of functional athleticism. Proper form and mobility in the shoulders, hips, and ankles are essential for safe execution. The Overhead Squat is particularly valuable for athletes and advanced fitness enthusiasts seeking to improve overall strength integration, joint alignment, and movement efficiency. Due to its complexity, it is often used in CrossFit programming, athletic training, and advanced resistance training plans.
What muscles does the overhead squat work the most?
The overhead squat primarily targets the quadriceps, glutes, and shoulders, while also engaging the core, back, and stabilizing muscles throughout the body.
Is the overhead squat good for mobility?
Yes, the overhead squat is excellent for improving mobility in the shoulders, hips, and ankles due to the deep squat position and overhead arm positioning.
Can beginners do the overhead squat?
The overhead squat is an advanced movement and not ideal for beginners without prior training in squat technique and shoulder mobility. Progressions and mobility work are recommended first.
How do I improve my overhead squat form?
To improve overhead squat form, focus on shoulder mobility, thoracic extension, ankle dorsiflexion, and practicing with lighter loads while maintaining correct alignment.
Is the overhead squat part of Olympic lifting?
Yes, the overhead squat is a fundamental part of Olympic weightlifting training, particularly as it relates to the snatch movement and overall mobility development.