How to Do an Overhead Squat

The overhead squat is often considered the alpha and omega of functional, athletic weightlifting. Even though its simple combination of a squat and snatch make it seem unoriginal, in fact the overhead squat is one of the most challenging and dynamic lifts around. If you want to do the overhead squat for amazing gains in strength and power follow these steps.

Instructions

Difficulty: Challenging

1. Get the bar up. The beginning position of the overhead squat has you standing holding a loaded barbell above your head. To get the barbell to this demanding position you can use a weigh rack to raise the bar and then stand up from under it and jerk it upward. Or you can start with the bar on the ground and simply snatch it up to over your head.
2. Squat down. Once your holding the weight above your head make sure both you and the barbell are stable. If you are, squat down as deeply as you can. If you can manage a full squat then go for it, just make sure that you maintain control over the weight.
3. Raise back up. After completing the down phase of the squat push through your heels and glutes to stand back up. Once you get back to standing, take a pause and then squat back down for another rep. Proceed in low reps of high weight for strength gains and higher reps of lower weight to learn the movement and build endurance.
4. Ramp up quickly. If you want to become proficient with the overhead squat you should continue the workout as part of a program. You can ramp up with the overhead squat by doing the exercise on a daily basis for two weeks. Do two sets of a low number of repetitions each day. Make the first set a power set (with heavier weight) and the second set a lower intensity set.