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.