The Overhead Squat

This is a terrific conditioning exercise for sports movements, and a good strength builder for the lower and upper body and works the core. It is a vital component of the snatch lift as the over head squat is performed in the “receiving position” of the snatch and can be used as a training tool for learning how to snatch.

How to..

• The bar is held in a wide grip above or slightly behind the crown of the head with a snatch-width grip.

• To lift the bar above the head Perform a snatch push press or snatch power jerk to secure the bar in the proper snatch overhead position.

• Once in place, the hands should pull apart from each other, to help create shoulder stability (imagine trying to pull the bar apart).

• Keep the arms straight throughout the movement with elbows pointing along the bar.

•  “Brace core” and descend into the squat, the action of the head, shoulders, trunk, knees and ankles are the same as the traditional back squat.

Jamie Miller, Personal Trainer
UK Fitness Personal Training
Aberdeen

FITNESS, NUTRITION & PERSONAL TRAINING