Movement of the Week /// The Barbell Overhead Squat

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This week on the blog I am sharing a few coaching and training tips on the barbell overhead squat! No matter your goals or level of strict strength or fitness, training the barbell overhead squat is super effective for developing a greater range of mobility, strength, stability, balance, and beyond, throughout our entire body, from our shoulders, thoracic spine, trunk/midline, hips, and ankles.


Coaching and training tips for the overhead squat:

  • Shoulder width stance
  • Wide grip on the barĀ 
  • Shoulders push up into the bar
  • Think about “breaking the bar in half”
  • Armpits face forward
  • Hips descend back and down
  • Hips descend lower than the knees
  • Lumbar curve is maintained
  • Heels as well as the entire foot stay glued to the floor
  • Bar travels over the middle of the foot
  • Knees in line with toes
  • Complete at full hip and knee extension

Practice proper form, mechanics, and technique prior to adding load and/or depth. If strength and stability is the limiting factor then practice with PVC and/or a light barbell when starting out. If mobility is the main limiting factor when descending into a full squat while maintaining proper position overhead then practice squatting to a bench or box while maintaining proper form with a PVC and/or light barbell in the overhead position. Initially, this movement should be approached as a mobility and stability drill first prior to building in load and/or adding in dynamic work utilizing this position as with the snatch and its progressions.

Check this out and more on my YouTube channel HERE!

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