Overhead Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is evident from the long list of muscles involved, as listed above.

There can be many differences in the way the squat is performed, such as with or without added weight, the type of weight, and where the weight is positioned. In the overhead squat, the weight is held overhead with the arms extended. This results in a very different distribution of weight than in the normal back squat and requires considerable shoulder-joint mobility. Technically, the overhead squat is one of the most difficult forms of squatting.

Overhead Squat execution

Place the barbell with the selected weight in the squat rack hooks, slightly below chest height.

Step up to the barbell with your body centered and your hands positioned evenly on the barbell by looking at the markings on the barbell.

Stand with your feet approximately shoulder-width apart.

Push yourself upward to lift the barbell out of the hooks, then carefully take a few small(!) steps backward to give yourself room for the exercise.

Drive the barbell straight upward to get into your starting position.

Lower yourself slowly as if sitting on a chair that could be pulled away at any moment. Finish at the point where the upper part of the legs is parallel to the floor.

Push yourself upward by pressing your feet forcefully into the floor.

Overhead Squat

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdomen:

Rectus abdominis (rectus abdominis muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, ‘corset muscle’)

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Overhead Squat technique

Safety

Build up the weight gradually. First perform the exercise with a light stick to get used to the movement.
Make sure the stick/bar moves as little as possible forward or backward throughout the movement. A lot of movement is not possible when plates are placed on the bar. You would then be pulled off balance.
If necessary, place a small elevation under the heels if it proves difficult to maintain balance or if ankle mobility proves to be too low.
Position the hands wider apart to give the shoulders more room, making it easier to keep the arms straight overhead.

Technical execution:

There is much discussion about the correct technical execution of the different forms of the squat. Many studies have examined the involvement of different muscles and the load on the different joints.

How deep should you squat, and how far apart should your feet be? How far do you bend forward from the hips/lower back, and where do you place a barbell, if used (on the neck or lower on the upper back)? A higher barbell position, for example, also causes it to come slightly farther forward. As a result, you do not have to bend as far forward to remain balanced, so you work less from the lower back.

For weightlifters, there are rules that answer some of these execution questions. In other cases, however, the purpose of the squat and the dimensions and mobility of the person performing it can result in different executions.

A coach should be able to explain which execution is most suitable for you. On fitsociety.nl you will find several articles that discuss this in detail. For good background knowledge about the execution, we therefore gladly refer you to these articles.

Squatting with long legs

Five common mistakes during squatting

Weightlifting shoes: Benefits when squatting

Squatting: Knees past the toes?

Squat for women

At a glance