Exercise Library

Overhead Squats


The overhead squat is a movement that requires good mobility and the foundation of a well organised air squat. The range of motion required is the same as the air squat and front squat- full squat depth is expected.
The grip for this movement is wide, to set the grip take the bar into the hang position and then move hands out until the bar sits comfortable in the crease of the hips and hands are still capable of a full grip on the bar.
The barbell starts overhead- either through a snatch, from the rack (behind the neck) or by cleaning the bar, moving to the back and pressing the bar overhead.
Once the bar is overhead the bar should be supported with the armpits facing forward, lats engaged and without excessively cocking the wrist. Elbows must remain locked out during the whole lift, with the head in a neutral position and tight core.The athlete then performs a full squat keeping the bar locked out overhead the entire time


The overhead squat is a great test of mobility and correct squatting mechanics. It is used to prepare athletes for the catch position of the snatch and is often programmed in wods. It is a difficult movement that requires time and attention, especially if there is a lack of mobility present.


As with the front squat, the overhead squat can either be as part of a wod or used during the strength sessions. It is usually a light weight for high reps during workouts and can be tested in variations of rep maxes: 10, 7, 5, 3 or 1.


Other overhead squat variations are the snatch and heaving snatch balance, as well as pause overhead squats.

Posted: 13/07/2016 15:42:02 by Llara Romanowski | with 0 comments