Toolbox Aid

May 23rd, 2023 4:18 PM Mr. Q Categories: Barbell

Type:

Equipment:

The barbell overhead squat is a challenging compound exercise that targets multiple muscle groups, including the legs, core, and upper body. It requires strength, flexibility, and stability throughout the entire body. This exercise involves holding a barbell overhead while performing a deep squat, engaging the muscles of the lower body, shoulders, and core.

Possible Stretches to do prior to exercise:

• Shoulder stretches
• Thoracic spine mobility exercises
• Hip and ankle mobility exercises

Warmups to do prior to exercise:

• Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
• Perform bodyweight squats to warm up the lower body.
• Do some dynamic stretches for the shoulders, hips, and ankles.

How to select the proper weight: Choose a weight that allows you to maintain proper form and control throughout the exercise. It’s important to start with a lighter weight or even just a barbell to focus on mastering the technique and gradually increase the weight as you become more comfortable and stronger. Proper form and stability are key in the overhead squat.

Proper form:

1. Begin by standing with your feet shoulder-width apart and the barbell resting on your upper back, grip the barbell slightly wider than shoulder-width apart with a pronated grip.
2. Press the barbell overhead, fully extending your arms and locking out your elbows.
3. Keep your core engaged and maintain an upright posture throughout the exercise.
4. Initiate the movement by pushing your hips back and bending your knees to lower into a deep squat, ensuring your thighs are parallel to the ground or lower.
5. Maintain the barbell directly over your midfoot and keep your heels on the ground throughout the movement.
6. Pause briefly at the bottom of the squat, then push through your heels to return to the starting position, fully extending your hips and knees.
7. Maintain control and stability throughout the exercise, focusing on maintaining proper alignment of the barbell and your body.

How to reduce the difficulty: To make the exercise easier, you can:

• Perform the exercise with just a barbell or even a broomstick to focus on technique and stability.
• Limit the depth of your squat, not going as low if you have mobility or flexibility limitations.

How to increase difficulty: To make the exercise more challenging, you can:

• Increase the weight you’re using, gradually adding more weight plates to the barbell.
• Perform the exercise with a slower tempo, emphasizing control and stability in each phase of the movement.
• Incorporate pauses at the bottom of the squat to increase time under tension and challenge your muscles further.

Reps:

• Beginner: 8-12 reps
• Intermediate: 12-15 reps
• Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes