Overhead Squat


  • The Overhead Squats is a great exercise for numerous of athletes looking to increase both their upper and lower body strength. The squat benefits full body joint mobility, supports muscular balance, and overall strengthens the entire of the kinetic chain. See below to learn more about the test and how to best perform it.


  • The overhead squat starts by having the athlete neutral position, legs shoulders width apart. The bar positioned just slightly posterior to their head, both arms fully extended, shoulders laterally extended in order for the individuals hands to firmly grip at the knurling marks. Shrugging of the shoulders will help with arm extension. Just prior to the start of the exercise have the athlete slightly rotate their ankles causing their feet to go into lateral rotation which will increase the ROM of the knees for the squat once the squat takes place. The exercise starts by descending through simultaneous flexion of the hips, knees, and ankles, until the knee is fully flexed/max capacity is met. During this sequence the athlete must maintain a neutral spine, head, engaged core, for stability and balance during the whole exercise. Throughout this exercise the arms and shoulders maintain the same position. Once completed, the ascent can begin. Pushing off on both feet, causing hip, knee, and ankle extension once again, until fully extended, returning back to neutral position.

Steps for Athlete

  1. The athlete can start in neutral stance with their legs shoulders width apart with the bar in hand.
  2. Prior to the squat the athlete will need to raise the bar, fulling extending their arms and gripping onto the knurling marks. The shoulders rotated back so arms can be positioned slightly behind the back of the head. Shrugging can occur to assist with increased length and security of the arms.
  3. The feet can need to slightly turned outward to help with the ROM of the knees during the squat.
  4. Once in position the descent can occur, lowering down by flexing at the knees and hips, until knees are fully flexed/max capacity is reached. Head forward, back straight, core engaged. After the decent ends the ascent can begin.
  5. The ascent is preformed by doing the sequence in reverse, knee, hip, and ankle extension until the athlete returns back to their initial stance. The athlete can either continue to do more reps or end the exercise by lowering the bar to the ground.

Recording Position

  • Side View or front view, have those recording to stand 3ft away from the athlete, maintaining a firm and still hold of their recording device.


It can be difficult to do correctly, however, by having your athletes perform overhead squats on a frequent basis they will increasingly improve their full body strength and mobility striving closer to improved performance.