The Overhead Squat

Setup:
• Stance = shoulder width
• Full extension at hips and knees
• Bar held overhead, in the frontal plane, with a wide grip
• Active shoulders
• Elbows locked


Execution :
• Weight on heels
• Lumbar curve maintained
• Chest up
• Maintain constant upward pressure on the bar, and
active shoulders, to support the load
• Bar remains in the frontal plane or slightly behind
• Butt travels back and down
• Bottom of squat is below parallel (hip crease is below
the top of the kneecap)
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete
the move
• Head position is neutral
• Return to full extension at the top of movement.

Primary Points of Performance :
• Active shoulders throughout movement
• Bar stays overhead, in the frontal plane