The barbell overhead squat is a powerhouse movement that develops mobility, strength, and stability throughout your entire body.

Whether you’re a beginner or an advanced lifter, incorporating this exercise into your training routine can improve performance in nearly every aspect of strength and fitness.

Here’s why you should be training the overhead squat, plus coaching tips to help you master it.

Benefits of the Barbell Overhead Squat

1. Improved Mobility

• This movement challenges the mobility and stability of your shoulders, thoracic spine, hips, and ankles, helping to develop greater range of motion.

2. Full Body Strength & Stability

• Balancing a barbell overhead while squatting recruits stabilizer muscles throughout your trunk, shoulders, and lower body, improving core stability and overall strength.

3. Enhanced Balance and Coordination

• Maintaining proper alignment throughout the lift trains your body to move as a unit, increasing proprioception and balance.

4. Transferable Skills

• The overhead squat sets the foundation for dynamic Olympic lifts, such as the snatch, and carries over to other athletic movements

Coaching Cues for the Overhead Squat

To perform the overhead squat properly, focus on these key points:

1. Setup

• Stance: Use a shoulder width stance

• Grip: Take a wide grip on the bar, similar to your snatch grip

• Bar Position: Actively press the bar upward as if trying to “break it in half.”

2. Shoulder Engagement:

• Keep your shoulders engaged by pushing up into the bar and your armpits facing forward. This creates a stable platform.

3. Squat Mechanics

• Hips: Descend back and down, ensuring your hips pass below your knees and your knees travel is the same direction of your toes

• Lumbar Curve: Maintain the natural curve in your lower back throughout the movement

• Feet: Keep your heels and your entire foot glued to the floor. Weight should be evenly distributed across your entire foot.

4. Bar Path

• The barbell should stay directly over your midline and evenly across your entire foot for balance and control.

5. Knee Alignment

• Your knees should track in the same direction as your toes are pointed. Think about tearing the floor apart with your feet by driving outward while also keeping your big toe pressed into the the floor.

6. Finish

• Complete the movement by achieving full hip and knee extension at the top

Pro Tips for Progression

• Start Light: Begin with a PVC pipe or light barbell to perfect your form before adding load.

• Focus on Mobility: If mobility is a challenge, practice squatting to a bench or box while maintaining proper overhead positioning

• Prioritize Stability: Use this exercise as a mobility and stability drill before progressing to dynamic movements like the snatch

• Video Your Reps: Recording your lifts can help you identify areas to refine and ensure you’re maintaining proper form

Common Mistakes to Avoid

• Losing lumbar curve at the bottom of the squat

• Allowing the barbell to drift forward or backward

• Lifting your heels off the ground

• Failing to engage your shoulders and stabilize the bar overhead

Ready to take your training to the next level?

Check out my YouTube channel [HERE] for a step-by-step breakdown of the overhead squat and additional progressions to help you succeed.

Prioritize proper form, and you’ll unlock incredible strength, mobility, and stability gains with this powerful movement!

Let’s elevate your training—one squat at a time!