The Overhead Squat

#TechniqueTuesday
Via TabataTimes.com

“Have you hit a plateau with your back squat or your front squat? It is very possible that there is something about your (air) squat that needs fixing. If you need a lift that will help you troubleshoot what part of your squat needs fixing, then the overhead squat is that lift. Find out the finer points of performing a good overhead squat; how to improve your mobility for an overhead squat; and how the overhead squat makes you a better athlete.
As Greg Glassman describes,

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.

How to Perform an Overhead Squat

Got tight ankles? If you have tight ankles, hips, and shoulders, you may want to stand with your heels on 2.5-, 5-, or even 10-kg plates.  You can also use a piece of 1-inch or 2-inch wood if necessary.  This helps beginners squat with a more erect posture and have better balance until their flexibility improves-Jim Schmitz

CrossFit Rockwall presents a good summary of the mechanics involved in the overhead squat. In their blog, they list some points of performance regarding proper set-up and execution:

Set-up

  • Review the air squat for the basic squat mechanics
  • Grip the bar such that when placed overhead, it is 6-8″ above the top of your head
  • Push your shoulders and the bar up as high as you can (“active shoulders”)
  • The bar should be perfectly aligned with your heels
  • Maintain a tight core through the entire movement”

Continued…