Overhead Squat

Question 1

Overhead Squat Points of Performance: Five Elements of Set-Up

Answer 1

1. Shoulder-width stance
2. Shoulders push up into bar
3. Arms extended
4. Wide grip on par (as wide as needed to perform a pass through)
5. Armpits face forward

Question 2

Overhead Squat Points of Performance: Six Elements of Execution

Answer 2

1. Hips descend back and down
2. Knees in line with toes
3. Lumbar curve maintained
4. Hips descend lower than knees
5. Heels down
6. Bar moves over the middle of the foot.

Question 3

Overhead Squat Points of Performance: Finish

Answer 3

Complete at full hip extension and knee extension

Question 4

Overhead Squat Faults (two)

Answer 4

Inactive overhead position due to flexed elbows and/or inactive shoulders
2. Bar moves forward of the frontal plane

Question 5

Overhead Squat Fault: Inactive overhead position due to flexed elbows and or inactive shoulders

Answer 5

1. cue athlete to press the bar up

2. Use a tactile cue to press the elbows straight, shoulders up and armpits forward

Question 6

Overhead Squat Fault: Bar moves forward in the frontal plane

Answer 6

1. Cue athlete to press the bar up and pull it back over midfoot or slightly behind the frontal plane

Question 7

Extra: Overhead Squat Shoulder Position

Answer 7

1. armpits may rotate depending on immature squat but as they stand have athlete find armpits forward position
2. elbows down, armpits forward external rotation
3. Thumbs up move arms open drill vs. thumbs down drill

Question 8

Extra: Overhead Squat Bar Path

Answer 8

Straight up and down
look at bar in relation to midfoot
With the immature squat bar is not overhead often behind.

Question 9

Extra: Overhead squat Elbow Position

Answer 9

Stay down and pointed down the whole time
do not want it to point back, use waiter hold to quarter squat
lock elbows out pull bar back ribs down butt squeezed.

Question 10

Extra: Overhead squat Therapy

Answer 10

Against a rack, push into rack so as not to lose balance