Overhead Squat: Balance and Strength Tips

Instruction

1. Set Up:

   • Use a barbell or a PVC pipe for practice.
   • Assume a shoulder-width grip on the bar. The grip should allow the bar to sit in the overhead position comfortably with locked-out arms.
   • Step your feet to a shoulder-width stance or slightly wider, toes pointed slightly outward.

2. Lift the Bar Overhead:

   • Press or snatch the barbell to the overhead position.
   • Ensure your arms are fully extended and active, with shoulders shrugged slightly upward to stabilize the bar.

3. Engage Your Core:

   • Brace your core by taking a deep breath and tightening your midsection.
   • Keep your spine neutral and avoid arching your lower back.

4. Descend into the Squat:

   • Push your hips back and down, leading the movement with your hips.
   • Keep your chest upright and your gaze forward.
   • Ensure your knees track over your toes while descending.

5. Maintain Overhead Stability:

   • Keep your arms locked and barbell in line with your midfoot (center of gravity).
   • Activate your lats and shoulders to stabilize the weight.
   • Focus on maintaining the bar's position directly over your heels.

6. Stand Up:

   • Drive through your heels and extend your knees and hips simultaneously to return to a standing position.
   • Keep the bar overhead and stabilize before completing the lift.

Tips 

1. Improve Mobility:

   • Overhead squats demand excellent mobility in the shoulders, thoracic spine, hips, and ankles.
   • Incorporate shoulder pass-throughs, thoracic extensions, hip flexor stretches, and calf stretches into your routine.

2. Use Progressive Loading:

   • Start with a PVC pipe or an unloaded barbell to master form before adding weight.
   • Gradually increase the load as your technique and strength improve.

3. Focus on Bar Path:

   • The bar should travel in a straight line directly above your midfoot.
   • Practice with an empty bar or PVC to develop awareness of the correct bar path.

4. Work on Stability:

   • Active shoulders are critical for stability. Press up into the bar, keeping your arms engaged.
   • Strengthen your midline to resist excessive arching or rounding of the spine.

5. Use Assistance if Needed:

   • Perform the movement in front of a wall or with a box under your hips to assist with depth and posture.
   • Incorporate goblet squats and overhead lunges to build foundational strength and mobility.

6. Train Balance and Coordination:

   • Practice static holds in the overhead position to improve stability.
   • Work on single-leg exercises like step-ups or split squats to enhance balance.