Overhead squat
The overhead squat is an immensely beneficial exercise that works to develop full-body strength and stability. This functional movement is frequently used in Olympic weightlifting or CrossFit training, but can also be done with lighter weights to target shoulder stability. To ensure proper squat depth, it is important to elevate the heels while performing the exercise.
Not only does this exercise promote muscular strength, but it also helps to improve coordination and balance. This is because the overhead squat requires the athlete to maintain a stable core while simultaneously performing a squatting motion. This exercise also helps to improve posture, as it requires the athlete to keep the chest and head up while squatting.
The overhead squat is a great exercise for athletes of all ages and abilities. It can be especially beneficial for athletes with weak shoulders, as it helps to build shoulder stability and strength. Additionally, it can be used as a warm-up exercise prior to lifting heavier weights, as it helps to activate the muscles and prepare the body for more strenuous exercises.
Overall, the overhead squat is an incredibly valuable exercise that can be used to promote full-body strength and stability. It helps to improve coordination and balance, as well as posture, and can be beneficial for athletes of all ages and abilities.
Type:
Olympic Weightlifting
Muscles Used:
Quadriceps
Benefits Of This Exercise
- The overhead squat is an invaluable exercise for developing full-body strength and stability.
- It requires the athlete to maintain a stable core while simultaneously performing a squatting motion, which helps to improve coordination and balance.
- Additionally, it helps to improve posture and build shoulder stability and strength.
- The overhead squat can be used as a warm-up exercise to prepare the body for more strenuous exercises.
- It is also beneficial for athletes of all ages and abilities, as it helps to develop mobility and stability in the hip, shoulders, and thoracic spine.
- In addition to improving overall strength and stability, the overhead squat can also help to build strength and size in the lower and upper body.
- It also has great carryover to the barbell snatch.
Step by Step Instructions For Overhead squat
- Start by positioning a barbell on the floor in front of you. Make sure your feet are wider than shoulder width apart.
- Bend your knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be wider than shoulder width apart. Lift the barbell up until it rests on your chest.
- Move the barbell over and slightly behind your head, fully extending your arms. Keep your head up, maintain a straight back, and retract your shoulder blades. This is your starting position.
- Inhale and slowly lower the weight by bending your knees until your thighs are parallel to the ground. Keep your back straight and your arms extended and over your head throughout the exercise.
- Exhale and use your feet and legs to bring the weight back up to the starting position.
- Repeat for the recommended number of repetitions.
Caution: Use a weight that you are comfortable with in order to maintain proper form.
Warm Up Tips
- Start with a lightweight barbell to warm up your muscles and prepare your body for the exercise.
- Perform some dynamic stretches for your shoulders, such as arm circles or shoulder rolls, to increase mobility and flexibility.
- Do some bodyweight squats to warm up your lower body and activate the muscles you'll be using during the overhead squat.
- Practice proper form by doing some overhead squats with just a PVC pipe or broomstick. Focus on keeping your back straight, chest up, and arms fully extended overhead.
- Gradually increase the weight on the barbell as you feel more comfortable and confident with the movement. Remember to always prioritize form over weight.
- Take breaks between sets to rest and recover. Use this time to stretch any tight muscles or do some light cardio to keep your heart rate up.
- Listen to your body and adjust the exercise as needed. If you start to feel any pain or discomfort, stop and consult with a fitness professional.
- Finish your warm-up with some static stretches for your shoulders, hips, and legs to improve flexibility and prevent injury.
Overhead squat Safety Tips
- Start with a weight that you are comfortable with to develop proper form.
- Elevate your heels to ensure proper squat depth.
- Maintain a straight back and keep your head up at all times.
- Retract your shoulder blades to maintain proper form.
- Keep your arms extended and over your head throughout the exercise.
- Slowly lower the weight by bending your knees, ensuring that your thighs are parallel to the ground.
- Use your feet and legs to bring the weight back up to the starting position.
- Repeat for the recommended number of repetitions.
Remember to always listen to your body and stop if you feel any pain or discomfort. It’s important to gradually increase the weight and difficulty of the exercise as you become more comfortable and confident in your form.
Incorporating Into Other Workouts
One way to incorporate the overhead squat into workouts is to include it as part of an Olympic weightlifting or CrossFit training session. This exercise can be performed with heavier weights to target full-body strength and stability. It can be included as a main exercise in the workout routine, focusing on multiple sets and repetitions to build strength and size in the lower and upper body.
For athletes with weak shoulders, the overhead squat can be used as a specific exercise to improve shoulder stability and strength. It can be performed with lighter weights to specifically target the shoulders and help build stability in that area.
Additionally, the overhead squat can be used as a warm-up exercise before lifting heavier weights. By incorporating this exercise at the beginning of the workout, it helps to activate the muscles and prepare the body for more strenuous exercises.
To perform the overhead squat, start by positioning a barbell on the floor in front of you. Stand with your feet wider than shoulder width apart. Bend your knees and use a pronated grip (palms facing you) to grab the barbell, with your hands wider than shoulder width apart. Lift the barbell up until it rests on your chest. Move the barbell over and slightly behind your head, fully extending your arms. Keep your head up, maintain a straight back, and retract your shoulder blades. This is your starting position.
Inhale and slowly lower the weight by bending your knees until your thighs are parallel to the ground. Keep your back straight and your arms extended