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Overhead Squat
Intermediate

Overhead Squat

Challenge mobility and stability with weight overhead. This complex movement reveals and develops full-body coordination.

3-6 months

Focus Areas

Strength Mobility Legs Core Shoulders

Prerequisites

Full-depth squat ability
Overhead mobility
Core stability
No shoulder impingement

The overhead squat combines a full-depth squat with arms locked overhead, creating one of the most demanding exercises for mobility, stability, and coordination. This movement exposes limitations throughout the kinetic chain—ankles, hips, thoracic spine, and shoulders—while developing the integration necessary for athletic performance. The exercise serves as both assessment and training tool.

Beyond Movement uses overhead squats to identify movement restrictions and build comprehensive mobility. Starting with PVC pipes or dowels before progressing to loaded bars, students develop the specific flexibility and stability required. We address individual limitations through targeted mobility work while building the movement pattern through consistent practice. This patient approach ensures safe, effective development.

Mastery of the overhead squat yields benefits throughout all movement practices. The position demands and develops exceptional mobility that transfers to improved movement quality in daily life and sports. Olympic lifters use it as a receiving position for snatches, while athletes benefit from the full-body coordination developed. The exercise also serves as an honest assessment of movement capabilities.

Prerequisites

Master these skills first:

  • Full-depth squat ability
  • Overhead mobility
  • Core stability
  • No shoulder impingement
  • Understanding of complex movements

Common Mistakes

Avoid these errors:

  • Arms drifting forward

    Instead: Maintain vertical position

  • Excessive forward lean

    Instead: Improve ankle mobility

  • Partial depth

    Instead: Achieve full squat

  • Arched back

    Instead: Maintain neutral spine

  • Forcing through restrictions

    Instead: Address limitations separately

Related Skills

Foundation

overhead-position

Shoulder mobility and stability overhead

Coming Soon

Progression

snatch

Olympic lift using overhead squat position

Coming Soon

Progression

overhead-squat-variations

Single arm, uneven loading patterns

Coming Soon

Progression

sotts-press

Pressing weight while in overhead squat

Coming Soon

Ready to Master Overhead Squat?

Start your journey with a professional assessment and personalized training plan.

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