Overhead Squat
Overhead Squat is a olympic weightlifting assistance - overhead squat exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Abdominals, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings, Erector spinae, Deltoid, Triceps brachii
- Exercise type
- Olympic weightlifting assistance - overhead squat
Exercise technique
- Preparation
Bring a light bar overhead from a suitable rack or with a technique you can control.
- Grip
Extend your elbows in a wide snatch grip.
- Balance
Keep the bar over your shoulders and midfoot.
- Lower
Open your knees in the direction of your feet and lower your hips between your legs.
- Upper body
Keep your arms active to prevent the bar from rolling forward.
- Depth
Stop at a comfortable squat depth while maintaining foot contact and torso control.
- Rise
Maintain the vertical bar alignment and extend your hips and knees together.
Key technique points
- Keep your elbows locked out.
- Balance the bar over your midfoot.
- Keep your shoulder blades active overhead.
- Do not lift your heels.
- Limit depth according to shoulder and hip control.
- Establish technique with a light load.
Common mistakes
Bar drifting forward
Do not hold the bar in front of your toes.
Soft elbows
Do not let your arms bend as you squat.
Arching the lower back
Do not compensate for overhead range with a lower-back arch.
Lifting the heels
Do not lose foot contact to reach the bottom position.
Knees collapsing inward
Do not pull both knees inward as you rise.
Excessive load
Do not add plates before establishing control with a light load.
Frequently asked questions
Overhead Squat: why is “Bar drifting forward” a mistake?
Do not hold the bar in front of your toes.
Overhead Squat: why is “Soft elbows” a mistake?
Do not let your arms bend as you squat.
Overhead Squat: why is “Arching the lower back” a mistake?
Do not compensate for overhead range with a lower-back arch.
Overhead Squat: why is “Lifting the heels” a mistake?
Do not lose foot contact to reach the bottom position.
Overhead Squat: why is “Knees collapsing inward” a mistake?
Do not pull both knees inward as you rise.
Overhead Squat: why is “Excessive load” a mistake?
Do not add plates before establishing control with a light load.
What should I focus on when doing Overhead Squat?
Keep your elbows locked out. Balance the bar over your midfoot. Keep your shoulder blades active overhead. Do not lift your heels. Limit depth according to shoulder and hip control. Establish technique with a light load.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.