How to Do a Proper Overhead Squat

How to Do a Proper Overhead Squat

One of the most demanding lifts in weight training, the overhead cross fit squat is a challenge to execute properly. By incorporating this lift into your crossfit regimen, you will improve your mobility, your squat depth, the strength of your back, and your stability when performing other lifts. Be sure to practice safety and use a spotter when you are starting out.

Set your stance first. Your heels should be directly under your shoulders, and you should turn your toes out slightly for stability. While a PVC pipe can be used to demonstrate the proper stance and grip, it is possible to lock out the pipe incorrectly without even realizing it. Experts recommend that you use a barbell (15 or 20kg) or a training bar when you first practice your stance and your grip in the gym. This will help ingrain the proper positioning as you begin.

Next, work out a good grip. Your index fingers should hold the bar just outside of your elbows, and you should raise the bar up to shoulder height. When you are setting up the lift, your grip should create a 90-degree angle at the elbow. Use a “snatch grip” with your thumb around the bar – grip it tightly like you are squeezing the life out of the bar.

Third, press the bar straight up over your head. You will want the bar to be 6 to 8 inches overhead. Be sure to keep your wrists straight as you get ready to do your first squat.

Then drop into the squat. Push your knees out, and keep them in line with your toes. Your torso must remain straight with your chest as upright as possible. The weight should sit in the outside of your heels as you go into the squat.

Finally, execute the lift. Drive the bar upward, pushing the floor away through outside of your heels. Keep your wrists directly over your shoulders at both the top and bottom of the motion. Avoid leaning forward, and don’t bring your hands behind your shoulders. Keep your body as straight and upright as you can, with your knees above your toes. Repeat the motion down and up until you repeat the desired number of reps.

If you are a Los Angeles gym rat – or maybe you want to become one – make sure you know how to properly execute an overhead squat. It will work wonders for your cross fit workout.