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Overhead Squat

Exercise Data

Type: Olympic Weightlifting Main Muscle Worked: Quadriceps Other Muscles: Abdominals, Calves, Glutes, Hamstrings, Lower Back, Shoulders, Triceps Equipment: Barbell Mechanics Type: Compound Level: Expert Sport: NoForce: Push
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7.9

Out of 10

Good

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Overhead Squat
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Overhead Squat
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Overhead Squat Guide

Main Muscle: Quadriceps

  1. Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.
  2. Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting. Once you are positioned, lift the barbell up until you can rest it on your chest.
  3. Move the barbell over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades. This is your starting position.
  4. Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling. Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times.
  5. Now use your feet and legs to help bring the weight back up to the starting position while exhaling.
  6. Repeat for the recommended amount of repetitions.

Caution: Use a weight that you are comfortable with to develop proper form.

Alternative Exercises For Overhead Squat

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Review: Overhead Squat

Exercise Rating
9/10

Mar 16, 2015 10:11 AM: This exercise is excellent for building balance, mobilty and a stable core. Don't expect mass gains from this type of squat or that it helps you improve your snatch (the weight that you can snatch).
I would not go too high on weight and keep it a a moderate rep range (8-12). I recommend this...+See More

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Review: Overhead Squat

Exercise Rating
10/10

Oct 28, 2014 3:51 AM: One of my fav CrossFit move!

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Review: Overhead Squat

Exercise Rating
9/10

Feb 19, 2013 10:32 AM: Is one of my favorite excersise but I feel more in my lower back but yea this is one of the best for the lower body....

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Tip: Overhead Squat

Exercise Rating
8/10

Mar 21, 2010 2:45 PM: It's a good synergistic workout and I Would advice trying to incorporate even only a few squats. But don't rely on this. Use it for building balance, working smaller muscle groups, and building some muscle memory for sports. It'll help prevent injury, but it won't particularly provide large gains. Ultimately,...+See More

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Review: Overhead Squat

Exercise Rating
1/10

Nov 7, 2009 4:04 AM: Every single thing about this is wrong, including the set up.

Epic failure once again.

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Review: Overhead Squat

Exercise Rating
1/10

Nov 7, 2009 3:59 AM: That's not even half way down WTF!!?

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Review: Overhead Squat

Exercise Rating
10/10

Nov 7, 2009 1:08 AM: Overhear squats are used in Olympic lifting as an assesory exercise to the Snatch, if learning for this reason you obviously need to squat ATG, your back should be in full extension chest out elbows locked, when starting out learn the exercise with a VERY light bar or bands.
The bar path should...+See More

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