Overhead Squats

Overhead Squats are an advanced squat variation that requires strength, mobility and stability. The exercise activates the whole body, focusing on the shoulders, back, core and legs. By holding the barbell above your head throughout the movement, Overhead Squats challenge balance and improve your posture as well as mobility in your hips, ankles and shoulders.

Correct Execution of Overhead Squats

Follow these steps to perform the exercise correctly:

  1. Start with the barbell at shoulder height and a wide grip (snatch grip). Raise the bar overhead with your arms extended, locking your shoulders in place.
  2. Stand with your feet shoulder-width apart and point your toes slightly outwards.
  3. Tighten your core and keep your back neutral. Make sure the bar stays directly over the middle of the body.
  4. Slowly bend your hips and knees to lower into a squat, keeping your arms straight and the bar steady.
  5. Go as deep as your mobility allows without losing control or stability.
  6. Push through the heels to rise to the starting position while maintaining the arms overhead.

Focus on moving slowly and controlled to maintain balance and proper form.

Common Mistakes to Avoid

Avoid these common mistakes when performing Overhead Squats:

  • Weakened core: A lack of tension in the core can lead to loss of balance and back problems.
  • The back falls forward: Keep the chest upright and the back neutral to ensure correct posture.
  • Bar moves: Make sure the bar stays directly over the center of the body to maintain balance.

Modifications and Variations

Adapt Overhead Squats to your level with these variations:

  • Beginners: Start with an exercise bar or PVC pipe to focus on technique.
  • Advanced: Gradually increase the weight or add pause at the bottom of the squat to improve strength and control.
  • Single-arm Overhead Squat: Hold a kettlebell or dumbbell with one arm to further challenge balance.

Number of Repetitions and Sets

Aim for 3 sets of 6-8 reps with proper form. Adjust the weight based on your experience and strength.

Breathing

Take a deep breath before beginning the downward movement and hold your breath to stabilize the core. Exhale as you rise to the starting position.

Video Demonstration

Watch this video for a visual guide to properly performing Overhead Squats:

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