
Overhead Squat
Challenge mobility and stability with weight overhead. This complex movement reveals and develops full-body coordination.
Focus Areas
Prerequisites

Overhead Squat
Challenge mobility and stability with weight overhead. This complex movement reveals and develops full-body coordination.
Prerequisites
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
Coming Soon
Progression
snatch
Coming Soon
Progression
overhead-squat-variations
Coming Soon
Progression
sotts-press
Coming Soon
Learn This Skill In These Classes
Ready to Master Overhead Squat?
Start your journey with a professional assessment and personalized training plan.
Book Your Assessment