Overhead Barbell Squat

Overhead Barbell Squat Instructions

• Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
• Have the barbell in a rack or stand. Get underneath the bar, placing it on your traps
• Grip the barbell as you would for a Snatch, wider than your standard back squat. Unrack and walk the barbell out.
• Slightly dip your body down then extend your hips, knees and ankles to press the bar overhead.
• Use the momentum from your lower half to move the weight overhead. 
• Create a strong, stable overhead position by pulling your armpits forward and keeping your core tight.
• Avoid letting your low back arch.
• Keep your glutes engaged and knees slightly flexed.
• Position your feet just inside shoulder-width with your toes pointed out slightly.
• Avoid a wider stance of this squat variation. 
• Push your knees out laterally and 'screw' your feet into the floor.
• Push your hips back slightly and descend into the bottom position. 
• Don't bounce or drop into the bottom position. 
• Keep your chest up and shoulders stable.
• Extend your knees and hips to stand up
• Squeeze your glutes at the top.

Overhead Barbell Squat Tips

• START LIGHT
• This is a complex movement and require many reps to build technical proficiency. 
• Keeping your core tight and shoulders stable is paramount for this movement.