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Overhead Squat
Also written as HIIT Overhead Squats, OH squat
Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
What it trains
quadriceps, gluteus maximus, shoulders
Also: upper back, core
Equipment
barbell
Setup
- Take a wide snatch grip and press or jerk the bar to a locked-out position overhead.
- Set the feet slightly wider than shoulder width, toes turned out.
- Pull the shoulder blades together and push up into the bar.
Execution
- 1.Brace, then squat down while keeping the bar directly over the mid-foot.
- 2.Descend as deep as you can while keeping the arms locked and the torso upright.
- 3.Stand back up without letting the bar drift forward.
Breathing
Breathe at the top between reps; hold the brace through each rep.
Form cues
- Actively push up into the bar the whole time.
- Keep the bar behind the ears, over the mid-foot.
- Stay upright — any forward lean sends the bar forward.
Common mistakes
- Letting the arms drift forward at the bottom.
- Squatting with a torso angle borrowed from a back squat.
- Using more load than your overhead position can hold.
Safety
- Practise with an empty bar or dowel first. If the bar drifts forward, dump it forward and step back.