Overhead Squat

Classification

Utility:	Power
Mechanics:	Compound
Force:	Push

Instructions

Preparation

Snatch or Hang Snatch barbell over head with very wide overhand grip. Position toes outward with wide stance. Maintain bar behind head with arms extended.

Execution

Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel in direction of toes. Extend knees and hips until legs are straight. Return and repeat.

Comments

Keep head forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. See Squat Analysis. Optional: Accelerate when squatting up slowing just before full extension.

Force (Articulation)

Dynamic

• Hip
  • Extension
  • Flexion
• Knee
  • Extension
• Ankle
  • Plantar Flexion

Static

• Spine (Thoracic, Lumbar)
  • Extension
• Shoulder
  • Abduction
• Scapula & Clavicle
  • Elevation
  • Upward Rotation