The overhead squat is a extremely demanding compound train that prompts muscle mass all through the physique to construct prodigious built-in energy, improve mobility, and burn critical energy.
This train works your quadriceps, hamstrings, and glutes (like different squats), but additionally closely recruits your shoulders, higher again (trapezius, lats), triceps, and your core.
READ MORE | Repair your type: One-arm overhead kettlebell squat
Flawless execution wanted
Whereas extremely helpful, the overhead squat is a sophisticated train that requires baseline of mobility and stability.
The biomechanics of this superior squat variation make it troublesome to carry out correctly underneath load because it requires good shoulder and hip mobility.
It’s essential to begin with gentle weight, or perhaps a PVC pipe or broomstick, and deal with correct type earlier than steadily growing the load.
In case you have important mobility limitations or earlier accidents, it’s advisable to work with a certified coach to handle these points first.
Getting the bar overhead
It’s crucial that you just first learn to safely get the bar up overhead and into the locked arm place earlier than trying the overhead squat.
Step 1: Place the J-hooks or security pins in an influence rack or squat rack so the bar is at a snug top for a again squat (round mid-sternum, or simply under your collarbone). This lets you unrack it onto your higher again.
Step 2:: Step underneath the bar as should you had been going to do a high-bar again squat. Your palms ought to be in your extensive overhead squat grip (snatch grip).
Step 3: Take a deep breath, brace your core, and get up with the bar in your higher again, clearing the J-hooks. Take one or two managed steps again from the rack to ascertain your squat stance.
Step 4: Get your ft into place – a large stance together with your ft pointing barely outward.
Step 5: Preserve a good core and an upright torso as you’re taking a small, managed dip by bending your knees barely. Instantly drive upwards forcefully by means of your legs and hips, extending your physique. As your legs prolong, concurrently press the bar overhead, extending your arms totally.
Step 6: Within the overhead place, externally rotate the shoulders, retract and elevate the scapula. and draw the humeral heads into the sockets to create structural help and stability throughout the joint. This ensures that shoulder muscle mass aren’t required to carry out major stabilisation, as a result of they will shortly fatigue. Pull the bar aside together with your arms to activate the shoulder muscle mass wanted to take care of the place of the arms overhead.
Step 7: Lock your elbows out utterly because the bar reaches the overhead place. The bar ought to be straight over the mid-foot, together with your biceps close to your ears. Tilt your wrists again in order that your palms face up in direction of the ceiling as soon as within the overhead place. Your shoulder blades ought to be squeezed again and down.
Executing the transfer
- Hinge on the hips and decrease your self down towards the bottom by transferring your glutes again and down.
- Descend till your legs are totally bent on the knee, or till your thighs are simply previous parallel to the ground. Be sure that your knees journey out barely in the identical course as your toes.
- Preserve full contact with the ground by means of all phases of the squat, with an equal distribution of weight by means of your forefoot and heel.
- Press by means of your ft to increase your knees and hips to return to the upright place and repeat for the required reps.
Type checks
- Preserve the bar over your base of help and behind your head as soon as within the overhead place.
- Preserve your higher physique upright and chest tall. Preserve an engaged core all through the train.
- Intention to align the bar together with your heels and preserve this place all through the raise. This will likely require intentionally pulling the bar again as you descend.
Because of the advanced nature of this train, it requires excellent type and flawless execution. In case you have important mobility limitations or earlier accidents, it’s advisable to work with a certified coach to handle these points first.
Creator: Pedro van Gaalen
When he’s not writing about sport or well being and health, Pedro might be out coaching for his subsequent marathon or ultra-marathon. He’s labored as a health skilled and as a advertising and marketing and comms professional. He now combines his passions in his position as managing editor at Health journal.
