Barbell Overhead Squat Movement

Overhead Squat is a key movement in CrossFit and Olympic weightlifting. As a part of barbell squat training, it challenges your strength, mobility, coordination, and balance. If you're aiming to improve athletic performance, build core stability, and increase muscular endurance, this lift is essential. In this article, we explore proper form, benefits, common mistakes, and training recommendations.

What Is the Overhead Squat and Why Is It Important?

The overhead squat is a complex compound exercise where you hold a barbell overhead while performing a full-depth squat. This movement requires full-body coordination and introduces unique physical challenges.

Benefits of the Overhead Squat

✅ Full-body activation: Engages shoulders, core, legs, and back muscles.
✅ Improved mobility: Enhances ankle, hip, shoulder, and thoracic spine flexibility.
✅ Better stability & balance: Holding the bar overhead activates deep core stabilizers.
✅ Transfer to Olympic lifts: Essential for improving snatch performance and barbell control.

How to Perform the Overhead Squat

1. Bar Setup and Positioning

🔹 Stand with feet shoulder-width apart.
🔹 Grip the bar wide (similar to snatch grip).
🔹 Bring the bar overhead using a snatch or rack press-out.
🔹 Lock your elbows and engage your scapulae.

2. Squatting Down

🔹 Keep the bar aligned over your mid-foot.
🔹 Slowly lower into a full squat.
🔹 Maintain an upright spine and push the hips back.
🔹 Knees should track over the toes—avoid collapsing inward.

3. Standing Back Up

🔹 Press through your heels to return to standing.
🔹 Keep the bar overhead throughout.
🔹 At the top, lock in your shoulder blades and brace your core.

Common Mistakes in the Overhead Squat

❌ Losing control of the bar: Forward or backward shifts can break your balance.
❌ Leaning too far forward: Often due to ankle immobility or weak core.
❌ Incorrect grip width: Too narrow or too wide makes control harder.
❌ Inactive core: Lack of core engagement leads to instability.

How to Improve Your Overhead Squat

1. Improve Mobility

Stretch your ankles, hips, shoulders, and spine. Practice deep squat holds and wall snatch drills to boost flexibility.

2. Strengthen Supporting Muscles

🔹 Shoulder strength: Presses and deadlifts.
🔹 Core stability: Planks, rollouts.
🔹 Joint support: Lunges and resistance band drills for ankles and knees.

3. Use Light Weight or PVC

Master the technique using a PVC pipe or an empty barbell before progressing to heavier loads.

Sample Overhead Squat Training Plans

Beginners

✅ 3 sets of 8 reps @ 50% bodyweight
✅ Mobility drills for shoulders and ankles
✅ Core-focused movements

Intermediate

✅ 4 sets of 6 reps @ 65% bodyweight
✅ Back and shoulder endurance training

Advanced

✅ 5 sets of 4 reps @ 85% bodyweight
✅ Combine with snatch and front squat work

Conclusion

The overhead squat is one of the most effective exercises for improving core strength, balance, and mobility. By focusing on proper form and flexibility first, you’ll unlock your full athletic potential before adding more weight.