The Overhead Squat

THE OVERHEAD SQUAT MOVIE

The points of performance, common faults, and corrections carry over from the air squat. The new element in the overhead squat is a load added in the overhead position.

1. SET-UP

• Shoulder-width stance. • Shoulders push up into the bar. • Arms extended. • Wide grip on the bar (wide enough to perform a pass-through). • Armpits face forward.

2. EXECUTION

• Hips descend back and down. • Knees in line with toes. • Lumbar curve maintained.

3. FINISH

• Hips descend lower than knees. • Heels down. • Bar moves over the middle of the foot. • Complete at full hip and knee extension.

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THE OVERHEAD SQUAT COMMON FAULTS AND CORRECTIONS

All faults and corrections from the air squat apply to this movement, plus the following:

FAULT:

• Bar moves forward of the frontal plane.

CORRECTION:

• Cue the athlete to press the bar up and pull it back over midfoot or slightly behind the frontal plane.

(A)

FAULT:

• Inactive overhead position due to flexed elbows and/or inactive shoulders.

CORRECTIONS:

• Cue athlete to press the bar up. • Use a tactile cue to push the elbows straight, shoulders up, and armpits forward. (A)

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