The overhead squat is a great test of strength and flexibility. Not many adults can sink straight into the overhead squat these days without doing a few months worth of mobility and strength work first. It requires flexibility around the ankle, knee, hip and shoulder joints to allow for the proper mechanics.
The starting position is shown below. Your toes can be either straight forward or slightly out with your feet directly underneath your shoulders and your toes tracking over your feet. You will need to keep twisting out in order to keep this good position and prevent your knees from coming in.
You can now drop down into the bottom position of the overhead squat. In the picture below, I have gone to the standard of hip crease below the top of the knee. If I was to improve this position below, my torso would be more towards vertical. Not many can reach this position, however many of the elite Olympic lifters are able to get into this position without too much trouble. Adding some weight can also help to get into this position better.
When standing up, keep driving through the keels, pushing the ground apart and also pulling the bar apart to keep it even. Continue looking forward for balance.
This completes one rep!
Again, this is a complex movement, so you will need a solid squat and shoulder mechanics first before you are able to improve at the overhead squat. The overhead squat is paramount when it comes to good snatch technique as well.
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