May 23rd, 2023 4:18 PM Mr. Q Categories: Barbell
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.
- 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.
- Press the barbell overhead, fully extending your arms and locking out your elbows.
- Keep your core engaged and maintain an upright posture throughout the exercise.
- 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.
- Maintain the barbell directly over your midfoot and keep your heels on the ground throughout the movement.
- 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.
- 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.
- Beginner: 8-12 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Abdominals, Gluteus, Hamstring, Quadriceps, Shoulders
Secondary:Hamstrings, Gluteus Maximus, Deltoids, Rectus Abdominis
Tertiary:Calves, Erector Spinae, Trapezius