Because of the rise of CrossFit, the overhead squat has become one of the more common exercises among those seeking functional strength. It is a lift that can humble even the most accomplished overhead presser and confound the most gifted squatter. The reason is that the heaviest demand is not in muscling the weight to the top position but in maintaining proper spinal positioning throughout. It places heavy demand on the muscles that line the spine as well as the deep muscles of your core. But don’t let that fool you – your delts and legs still have to carry their own weight, so to speak. Once you get all of these groups working synergistically, it’s not uncommon to see huge leaps in your one-rep maxes on overhead presses and squat variations and that means more muscle…everywhere.Use these 9 tactics to steadily increase your poundages on this man-making move.
2 of 10
Do It Right
Clearly, if you want to get better at the overhead squat, the best medicine is proper technique. There are a few ways to start the lift but for newbies, we recommend the power rack start over the floor start, which requires a clean and press.Set the rack pins in a power rack to shoulder height. Place the safety bars across both ends of the rack just above waist level. Set a barbell on the rack pins and load the desired weight, making sure to fix the weight with collars. If it’s your first time, trust us – an empty bar will suffice.Settle under the bar and grab it with a palms-forward, thumb-locked grip about twice as wide as shoulder width. With the bar across your clavicles, carefully lift it off the rack pins and take a full step backward. Using some help from your legs, press and lock the weight overhead so that your arms are fully extended. Establish a good balanced base of support keeping your weight on your heels and toes pointed slightly outward, as in a regular squat. Keep your chin up, shoulders high, chest out and arms locked overhead while maintaining a slight arch in the lower back. Take a deep breath in, tighten your abs, and begin your descent by sending your glutes back and down. Continue down until your thighs are parallel to the floor. Give a brief pause at the bottom then drive forcefully upward through your heels. Exhale forcefully as you pass the midpoint.
3 of 10
Mind Your Blades
Again, it’s not brute force that makes this move – it’s a careful attention to detail and spotless technique. The first key is behind you (literally). Pull your shoulder blades in (retract) and hold to stabilize your shoulders throughout the movement. If your shoulder blades can’t maintain their stability throughout each rep, lower the weight.
4 of 10
Lock It Out
Here’s some advice you won’t find us giving very often at M&F: Keep your elbows locked. While this is slightly uncomfortable, you will maintain the correct body position and balance.
5 of 10
Keep Your ‘Bows Up
The whole of this checklist will be running through your brain box on each inch of each rep but one that will help to keep you safe involves your elbows. Don’t let your elbows drop as this will pull the bar and your body forward causing you to lose control of the weight. This can, well…hurt.
6 of 10
Eyes Forward
A lot of people have a lot of different advice when it comes to squats and overhead presses but the simplest, safest and most effective head placement on the overhead squat is straight ahead. Look forward through out the movement to help keep the back straight and prevent forward body lean.
7 of 10
Go Light
There’s little to no room for ego on this lift. If you’re new to the overhead squat, begin by using an unloaded bar to get a feel for arm position during the descent. Don’t worry, Hercules…done right, heavier weight loads will come quickly.
8 of 10
Stay Back
Because of the bar and body position, there is a tendency for your knees to track out over your feet; keep tight and try to remain back on your heels. This is good advice for pretty much any kind of squat but is of paramount importance here with a heavy piece of iron being held precariously over your skull piece.
9 of 10
Stay Vertical
Seen from the side, the bar should travel straight up and down. If it follows an arc – have a trusted spotter or trainer observe and/or film you doing a few reps – try reducing the weight until you are more experienced.
10 of 10
Go Deep
Depth is not as important as quality. If you do the movement properly, depth will come with time. However, with good form you should always go as deep as possible increasing the range of motion. Focus on it, but don’t obsess over it. Take your time getting acquainted with the particulars of the lift and you’ll be going glutes-to-ground in no time.David Sandler, MS, CISSN, CSCS*D, RSCC*D, HFD, HFI, FNSCA, FISSNhas been a consultant, educator, researcher, and strength and conditioning coach for the past 25 years. He is the Director of Science and Education for iSatori and the President of StrengthPro, a training and nutrition consulting group.
Because of the rise of CrossFit, the overhead squat has become one of the more common exercises among those seeking functional strength. It is a lift that can humble even the most accomplished overhead presser and confound the most gifted squatter. The reason is that the heaviest demand is not in muscling the weight to the top position but in maintaining proper spinal positioning throughout. It places heavy demand on the muscles that line the spine as well as the deep muscles of your core. But don’t let that fool you – your delts and legs still have to carry their own weight, so to speak. Once you get all of these groups working synergistically, it’s not uncommon to see huge leaps in your one-rep maxes on overhead presses and squat variations and that means more muscle…everywhere.
Use these 9 tactics to steadily increase your poundages on this man-making move.
Do It Right
Clearly, if you want to get better at the overhead squat, the best medicine is proper technique. There are a few ways to start the lift but for newbies, we recommend the power rack start over the floor start, which requires a clean and press.
Set the rack pins in a power rack to shoulder height. Place the safety bars across both ends of the rack just above waist level. Set a barbell on the rack pins and load the desired weight, making sure to fix the weight with collars. If it’s your first time, trust us – an empty bar will suffice.
Settle under the bar and grab it with a palms-forward, thumb-locked grip about twice as wide as shoulder width. With the bar across your clavicles, carefully lift it off the rack pins and take a full step backward. Using some help from your legs, press and lock the weight overhead so that your arms are fully extended. Establish a good balanced base of support keeping your weight on your heels and toes pointed slightly outward, as in a regular squat. Keep your chin up, shoulders high, chest out and arms locked overhead while maintaining a slight arch in the lower back. Take a deep breath in, tighten your abs, and begin your descent by sending your glutes back and down. Continue down until your thighs are parallel to the floor. Give a brief pause at the bottom then drive forcefully upward through your heels. Exhale forcefully as you pass the midpoint.
Mind Your Blades
Again, it’s not brute force that makes this move – it’s a careful attention to detail and spotless technique. The first key is behind you (literally). Pull your shoulder blades in (retract) and hold to stabilize your shoulders throughout the movement. If your shoulder blades can’t maintain their stability throughout each rep, lower the weight.
Lock It Out
Here’s some advice you won’t find us giving very often at M&F: Keep your elbows locked. While this is slightly uncomfortable, you will maintain the correct body position and balance.
Keep Your 'Bows Up
The whole of this checklist will be running through your brain box on each inch of each rep but one that will help to keep you safe involves your elbows. Don’t let your elbows drop as this will pull the bar and your body forward causing you to lose control of the weight. This can, well…hurt.
Eyes Forward
A lot of people have a lot of different advice when it comes to squats and overhead presses but the simplest, safest and most effective head placement on the overhead squat is straight ahead. Look forward through out the movement to help keep the back straight and prevent forward body lean.
Go Light
There’s little to no room for ego on this lift. If you’re new to the overhead squat, begin by using an unloaded bar to get a feel for arm position during the descent. Don’t worry, Hercules…done right, heavier weight loads will come quickly.
Stay Back
Because of the bar and body position, there is a tendency for your knees to track out over your feet; keep tight and try to remain back on your heels. This is good advice for pretty much any kind of squat but is of paramount importance here with a heavy piece of iron being held precariously over your skull piece.
Stay Vertical
Seen from the side, the bar should travel straight up and down. If it follows an arc – have a trusted spotter or trainer observe and/or film you doing a few reps – try reducing the weight until you are more experienced.
Go Deep
Depth is not as important as quality. If you do the movement properly, depth will come with time. However, with good form you should always go as deep as possible increasing the range of motion. Focus on it, but don’t obsess over it. Take your time getting acquainted with the particulars of the lift and you’ll be going glutes-to-ground in no time.
David Sandler, MS, CISSN, CSCS*D, RSCC*D, HFD, HFI, FNSCA, FISSNhas been a consultant, educator, researcher, and strength and conditioning coach for the past 25 years. He is the Director of Science and Education for iSatori and the President of StrengthPro, a training and nutrition consulting group.
