Overhead Squat
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Bumper Plates
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Deltoids, Trapezius, Erector Spinae, Obliques
Movement pattern
Squat with Overhead Load
Training goal
Mobility
Sport
Olympic Weightlifting, General Athletic Development, Football, Rugby, Sprinting, Basketball
Overview
Purpose. Build overhead stability, thoracic extension and squat depth under load.
How it fits the system. An advanced-level squat with overhead load entry in the Power section, programmed to develop mobility. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Deltoids, Trapezius, Erector Spinae, Obliques
Movement pattern
Squat with Overhead Load
Equipment
Barbell, Bumper Plates
Difficulty
Advanced
How to Perform
- Take a snatch-width grip and press or jerk the bar overhead.
- Set the shoulders active and the bar slightly behind the ears.
- Brace and squat to full depth, keeping the bar stacked over the mid-foot.
- Drive out of the bottom without letting the bar drift forward.
Coaching Cues
- "Armpits forward."
- "Push up on the bar the whole way."
- "Knees track over the toes."
Common Mistakes
- Bar drifting in front of the mid-foot.
- Losing the lumbar brace at depth.
- Passive shoulders.
Progressions & Regressions
Progressions
Add load, or progress to snatch balance and full snatch.
Regressions
Overhead squat with a dowel or PVC pipe, or a front squat.
When to Use It
When to use
Mobility, stability and snatch-position development.
When not to use
Shoulder impingement or a lack of thoracic extension.
Programming
3–5 reps, 3–4 sets, moderate load, 2 minutes rest.
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