Exercise Lab

Overhead Squat

View Instructions

Equipment

  • Barbell

Muscle Groups

  • Full Body

Purposes

  • Increases flexibility in shoulders, hips and legs

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Description

  • Hold the bar overhead with out-stretched arms, both elbows locked straight.
  • Keep the bar about 8 to 12 inches over your head.
  • Squat down while keeping the bar directly over your feet.
  • Stand up while keeping the bar high over your head.
  • Note: Keep your heels down; at the bottom of the squat, the head will be slightly in front of the bar.

ProTip

  • As you squat down, the head moves in front of the bar (bar stays over the feet at all time)

Mistakes

  • Back rounding
  • Head protruding or dropping forward
  • Elbows unlocking and bending
  • Knees tilting inward
  • Heels coming off the ground