The overhead squat is an assistance exercise of the snatch. It is used to help athletes develop strength during the final catch phase of the snatch. It is a good indicator of shoulder flexibility and coordination of the whole body. 

We often use the overhead squat as a warm-up exercise with a stick to help teach athletes the movement before graduating onto an olympic bar.

1. STARTING POSITION (Picture A)

Stand with the feet shoulder width apart with the toes pointing slightly outwards.

The bar is held using an overhand grip approximately 1.5-2 times shoulder width.

Grip width is largely dependent on the athletes shoulder flexibility and length of the athletes arms.

The arms are kept straight with minimal movement of the elbow joint.

The lifter should keep the bar positioned over the centre of the head at all times, this ensures that the load of the bar is equally distributed throughout the whole body.

The spine is in its neutral position with the head upright looking straight ahead

2. DOWNWARD MOVEMENT (Picture B)

Start with the hips moving back and down still keeping the heels in contact with the ground throughout

The knees will begin to bend and should remain over the feet.

The depth of squat is dependent on the flexibility of the athlete. Athletes with very good flexibility can squat down almost until the ground. Were as other athletes struggle to reach ¼ squat depth before technique changes.

As a guideline a good squat depth is down until the backs of the thighs are parallel to the floor.

Ensure the bar stays over the centre of the head at all times

The back should remain in its natural shape throughout. Failure to retain correct back position can cause injury to the spine.

3. UPWARD MOVEMENT (Picture C)

Push back through the ground keeping the back strong, head upright and barbell over the centre of the head.

Stand up fully returning to the starting position.

Commonly athletes will either let the barbell stray in front of or behind the head. When the bar drifts in front of the head the shoulders cannot carry the full load of the bar the lifter will struggle to keep the elbows locked out. Similarly, when the athlete allows the barbell to drift behind the head this causes increased stress on the shoulders and can result in injury. Athletes should be instructed to keep the bar over the centre of the head throughout. Start with a broom stick and develop the technique and strength over the weeks.

Inexperienced lifters can also allow the heels to rise up off the floor during the downward movement. The feet should remain in full contact with the floor at all times. Novice athletes who may not have squatted before should not attempt the overhead squat with a barbell. Firstly they should develop sound squatting technique using a back and front squat. However, they can start to work on the overhead squat using a broom stick during the warm-up.

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