The Overhead Squat

Question 1

What does the overhead squat demand and develop?

Answer 1

Functional flexibility.

It’s develops the squat by amplifying and punishing faults in squat posture, movements and stability.

Question 2

What are the 3 common obstacles to learning the overhead squat?

Answer 2

1. The short supply of skilled instruction
2. A weak squat
3. Starting with too much weight

Question 3

What are the steps to learning an overhead squat?

Answer 3

1. Have a solid air squat foundation
2. Learn “dislocates” or “pass through” with a dowel/band.
3. Be able to perform a “pass through” at the top and bottom and everywhere in between.
4. Learn to find the frontal plane whilst performing pass through with the dowel from every position in the squat. Practice with your eyes closed.
5. Start the overhead squat by standing tall with the dowel held as high as possible in the frontal plane.
6. Very slowly lower to the bottom of the squat, keeping the dowel in the frontal plane the entire time. (Have a training partner check this).
7. Practise the overhead squat regularly, and increase load in tiny increments.

Question 4

What is the difference between your overhead squat and your back or front squat?

Answer 4

Midline stability, control, precision of your squatting posture and line of action.