How to Do
How to Do Overhead Barbell Squat, Weight
The overhead barbell squat weight should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the overhead barbell squat weight.
Beginning
Beginning Overhead Squat
1. Position the arms extended straight overhead holding a barbell.
2. Maintain good posture throughout the exercise with shoulder blades back and down, feet pointing straight ahead, good stability through the abdomen, and neutral spine angles.
3. Activate the core by drawing the belly button in towards the spine and perform pelvic floor contractions by tightening those muscles commonly used to stop the flow of urine.
Movement
Overhead Squat Movement
1. Choose a lightweight and perfect movement before progressing to more load.
2. This exercise is very useful for weight lifters.
3. Hold an Olympic bar above the head with arms straight, squat down to a depth that you can control with good alignment through the kinetic chain, squat back up.
4. Watch for compensations at the foot (rolling the ankle inward, external rotation), knee (internal rotation, rolling the knee inward), hip (stability at each side), excessive inward curve of the lower back, increased flexion of the upper extremity, and excessive inward curve of the neck.
5. A proper stretching and strengthening protocol should be started if any dysfunctions exist.
Benefits
Overhead Squat Benefits
The overhead squat works your triceps and deltoids, as well as your hamstrings, adductors, quadriceps, and lower back muscles of your lower body.
Exercise Aliases
How To Do Squats with a Barbell, Upper Body Squat Variations, Squat with Barbell Overhead.
