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1.3. Overhead Squat

Overhead Squat


  • Stance = Shoulder width apart
  • Toes point out between 5 – 12 degrees
  • Full extension at hips and knees
  • Bar overhead with elbows locked, shoulders active and externally rotate your armpits forward
  • Wrists in line with forearms (not bent or flexed)
  • Screw your feet into the ground to create torque
  • Distribute your body weight in the center of your foot throughout the whole movement (keeping your mass just in front of your ankles)
  • Look forward to maintain a neutral head position


  • Initiate the squat by reaching your hamstrings back first
  • Keep the shins as vertical as possible, but it is OK for your knees to pass over your toes
  • Drive your knees out and lower yourself into the bottom position
  • Keep your lumbar curve by keeping your core tight; Chest remains up
  • Bottom of squat is below parallel (hip crease is below the top of the knee cap)
  • Bar position remains over the mid-foot
  • Return to full extension at the hips and knees, driving your knees out on the way up and screwing your feet into the ground
  • Squeeze your glutes at the top of the squat


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