Overhead Barbell Squat
|Secondary Muscle(s)||Glutes, Adductors, Hamstrings, Lower Back, Shoulders, Triceps, Abdominals|
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.