Home/squat/Overhead Squat

Overhead Squat

Difficulty: ⭐⭐⭐ Advancedsquat

Home Setup

Start with a broomstick or PVC pipe to master the movement pattern before adding weight. Practice in front of a mirror or record yourself to check positioning.

BroomstickPVC pipeMop handleBackpack with books for light weight

💡 Pro tip: Place your heels on a thin book or weight plate (1-2 inches) to reduce ankle mobility demands while you develop the necessary flexibility

Gym Setup

Use a barbell with squat rack, starting with just the empty bar (45 lbs). Have bumper plates available for safe dropping if needed. Consider using lifting shoes with elevated heels.

Safety: Always practice the bail technique - drop the bar behind you if you lose control. Ensure adequate space around you and use bumper plates on rubberized flooring. Never attempt heavy loads without mastering the movement pattern first.

💪 Muscles Worked

QuadricepsGlutesShouldersCoreUpper BackHip FlexorsAnkles

⭐ Why This Exercise?

The overhead squat is considered the ultimate test of functional strength, flexibility, and body control in CrossFit. It develops exceptional shoulder stability, thoracic spine mobility, ankle flexibility, and core strength while exposing and correcting movement imbalances throughout the entire body, making it an invaluable assessment and training tool for athletic development.

Make It Easier

Regressions for building up strength

1. PVC Pipe Overhead Squat

PVC pipe + broomstick

Removes all loading to focus purely on mobility, positioning, and movement pattern without strength demands

2. Overhead Squat to Box

barbell + box + bench

Reduces depth requirement and provides a safety target, allowing focus on overhead position with limited mobility demands

3. Sots Press

barbell + dumbbells

Builds bottom position strength and stability by pressing from the squat position rather than holding throughout the movement

Make It Harder

Progressions for advanced athletes

1. Overhead Squat with Pause

barbell + weight plates

Adds 2-3 second pause at bottom position to increase time under tension and stability demands

2. Snatch Balance

barbell + weight plates + squat rack

Combines overhead squat with explosive dropping under the bar, developing speed and confidence in the receiving position

3. Full Snatch

barbell + weight plates + lifting platform

The ultimate progression incorporating the overhead squat as the receiving position after pulling the bar from the ground

↕️ Similar Movements

Front Squat
Shares similar squat mechanics but with bar in front rack position, requiring less shoulder and thoracic mobility
Snatch Grip Behind-the-Neck Press
Develops the overhead position and shoulder strength needed for overhead squats in a standing position
Goblet Squat
Teaches proper squat depth and upright torso position with weight held in front, serving as a mobility builder
Snatch Pull
Develops the pulling mechanics and positions that lead into the overhead squat receiving position in the full snatch
Sotts Press
Builds strength in the bottom overhead squat position by pressing from the hole rather than squatting down

Form Checklist

✓Active shoulders - push the bar up into your hands, not just hold it
✓Bar stays over mid-foot throughout the entire movement - don't let it drift forward
✓Wide grip with arms locked out at approximately snatch-width
✓Chest up, eyes forward, maintain neutral spine throughout
✓Drive knees out over toes, keep weight in heels and mid-foot
✓Full depth - hip crease below knee while maintaining overhead position
✓Elbows locked and rotated back, armpits facing forward

Common Mistakes

  • •Bar drifting forward due to limited thoracic extension or ankle mobility
  • •Elbows bending or unlocking at the bottom of the squat
  • •Excessive forward lean caused by tight hips, ankles, or weak core
  • •Grip too narrow, limiting shoulder stability and overhead position
  • •Heels lifting off ground indicating insufficient ankle mobility
  • •Looking down instead of forward, causing loss of thoracic extension
  • •Rushing the descent instead of controlling the movement down

📈 When to Progress

Progress when you can perform 3 sets of 10 reps with a PVC pipe or empty barbell with perfect form, achieving full depth while keeping the bar over mid-foot, maintaining locked elbows, and demonstrating consistent upright torso position. For weight progression, add 5-10 lbs only after completing 3x5 reps with current weight while maintaining all technical standards.