Overhead Squat

What is Overhead Squat? The overhead squat is a compound exercise that combines a squat with an overhead press. It involves holding a barbell or other weighted object overhead while performing a deep squat. This exercise challenges your core stability, shoulder mobility, and overall strength.

Tutorial

1. Start by standing with your feet shoulder-width apart and the barbell pressed overhead.
2. Keep your arms fully extended, with your biceps close to your ears.
3. Initiate the squat by pushing your hips back and bending your knees.
4. Descend into a deep squat position while keeping the barbell stable overhead.
5. Drive through your heels to return to the starting position.

Common Mistakes

• Allowing the knees to collapse inward.

• Leaning too far forward, causing the barbell to shift out of alignment. - Failing to maintain a neutral spine throughout the movement.

• Using excessive weight before mastering the form.

Tips for Better Results

• Practice overhead squats with a PVC pipe or light resistance before progressing to heavier weights.

• Focus on engaging your core muscles to stabilize the barbell overhead. - Ensure proper shoulder mobility by warming up adequately before performing overhead squats.

• Film yourself or ask a trainer to provide feedback on your form.

Muscles Worked

• Quadriceps - Hamstrings - Glutes - Core muscles - Shoulders - Triceps