Overhead squat 1 - 15 – 1 - 15 – 1 - 15 reps.
Post loads (add all 6 totals together) to comments.
Heels, knees tracking over feet, good back, depth, elbows just about right… but what?
Overhead Squat Tips
Overhead squats are arguably the hardest of the squats. The physical demands of the movement are not limited only to strength, but also flexibility and balance. So let's discuss a couple of the points of performance of this fine movement and see if we can improve your results today.
First, set up like any other squat. Now grip the bar with a snatch grip (minus the hook) and hold the bar overhead. Three things that must be present in the overhead position: 1) retracted scapula, 2) active shoulders, and 3) lats engaged by posteriorly rotating the shoulder. That third element can be a bit hard to understand, so here's a visual:
This is a good, safe overhead position.
Note the shoulder position. Not as safe.
Next, let's address the mechanics of the overhead squat. There is a tendency to initiate the movement with the knees coming forward. Now I'm not sure if this happens because of the focus on the overhead position, but I've seen athletes with picture perfect air/front/back squats with this mechanical error. By leading with the knees, we'll undoubtedly end up on our toes, not taking advantage of our strong posterior chain of muscles. Remember, butt back and down, drawing the knees back and loading the hamstrings.
