Overhead Squat

EXECUTION

>> Grasp a straight bar with a wide grip, and press it overhead so your arms are fully extended.

>> Establish your balance by shifting your weight onto your heels with your toes pointed slightly outward.

>> Keep your head straight, shoulders high, chest out and arms locked overhead while maintaining a slight arch in your lower back.

>> Take a deep breath, tighten your abs and begin your descent by bending your knees and hips as if to sit in a chair. Continue moving your glutes back and down until your thighs are well past parallel to the floor.

>> Pause at the bottom, then drive forcefully through your heels. Exhale as you pass the midpoint of the rep.

TIPS

>> For added safety, try this exercise in a power rack. Set the rack pins to shoulder level and the safety bars just below chest level. Place a barbell on the rack pins and load the desired weight, making sure to use collars. Settle under the bar and grasp it with a palms-forward, overhand grip about twice as wide as shoulder width. Carefully lift it off the rack and press it overhead, performing reps as described above.

>> Squeeze your shoulder blades together to stabilize your shoulders throughout the movement.

>> Keep your elbows locked to maintain correct body position and balance.

>> Look forward to help keep your back straight and prevent yourself from leaning forward.

>> If you’re new to the overhead squat, use just the bar until you get a feel for the arm position during the descent.