Overhead Squat
The overhead squat is commonly abbreviated as “OHSq.” or “OH Sq.”
Simply one of the best exercises for both strengthening both the upper and lower body. At lighter weight, it could serve as a great mobility exercises to increase thoracic mobility and as a movement primer during the warm up stage of a training session. At heavier weights, it becomes a multi-faceted variation of a functional movement, the squat.
Snatch Grip
Before attempting an overhead squat, an athlete must find their “snatch grip.” There are multiple ways to find your snatch grip, however there will only be two ways that will be covered.
The athletes should grab the barbell and place it in the hip crease, usually a comfortable location is where the waistband of pants are shorts rest in the hip. Once the bar is placed in the hip crease, bring both hands out evenly until the arms are straight. For the average male, the hands will reach out past the smooth knurling ring which separates the “clean grip” portion of the barbell from the “snatch grip.” Some smaller athletes may not pass the smooth knurling ring and that is okay, as long as in a standing position, both arms are straight when relaxed and the bar remains in the athlete’s hip crease.
The athlete should grab the barbell and bring their grip out evenly to a place where they can comfortably “upright row” the barbell to their belly button while keeping a 90° elbow at the top of the row. Take note this is method of finding the snatch grip is narrower and is best suited for individuals with poor mobility overhead.
How to:
To execute the overhead squat correctly, the athlete may use a power or squat rack to elevate the barbell off the floor to shoulder height. The j-hooks should be set at a height where the barbell is just underneath the athlete’s clavicle. The barbell should remain directly over the spine with the arms locked out and relatively internally rotated. The feet should be placed outside shoulder width with the feet externally rotated out to the athlete’s normally preferred squat stance. While the barbell is overhead, the athlete should not only “shrug up” against the barbell but actively engage and elevate the latissimus dorsi up to resist the weight of the barbell. Once the athlete has lowered their torso and hips as low as their range of motion will allow, they will stand up.
We recommend performing the overhead squat as 3-6 sets of 3-8 repetitions.