Overhead Squat

A full-depth squat performed while holding the barbell locked out overhead. It is the ultimate test of core stability, balance, and overhead mobility, and it underpins receiving the snatch.

Standard: A valid rep begins standing with the bar locked out overhead, descends until the hip crease is below the top of the knee while the bar stays fixed overhead, and returns to full standing lockout.

How to do the Overhead Squat

1. Take a wide (snatch) grip and press or jerk the bar to a locked-out position directly over the mid-foot.
2. Set active shoulders by pressing up into the bar and keeping the armpits forward.
3. Brace the midline and initiate the squat by sending the hips down and back.
4. Keep the bar stacked over the middle of the foot as you descend below parallel.
5. Drive through the heels to stand while keeping the arms locked and the bar fixed overhead.
6. Finish tall with hips, knees, and elbows fully extended.

Common faults

• Bar drifting forward of the mid-foot instead of staying stacked overhead.
• Arms soft or elbows bending, losing the active overhead lockout.
• Excessive forward torso lean pulling the bar out of position.
• Heels lifting or knees caving as depth increases.

Scaling & progressions

• Practice with a PVC pipe or empty barbell to build the overhead position.
• Perform overhead squats from a rack to remove the fatigue of getting the bar up.
• Use the Sotts press and pass-throughs as mobility drills for the position.
• Squat to a box to control depth while stabilizing the load overhead.