Being able to properly execute the overhead squat is a technique that takes time along with some balancing skills. When performing an overhead squat it’s important to remember that it’s about balance and not speed until you are proficient at this movement pattern. Learning how to set up for this movement is important as well as how to execute it with proper form.
First is the set up. By using the rack, you will be able to find an overhead squat max or just do multiple sets for reps without having to worry about snatching the weight overhead. You need to keep your shoulders tight in the starting position as you prepare to push press or jerk the bar into position for the overhead squat. As you dip your legs, your torso stays tight and upright throughout the motion. You want to try to avoid rounding your shoulders forward which causes everything to collapse and maintaining a tight position is very difficult.
Once the bar is in the overhead position, you now need to be aware of your elbows and the direction they are facing. Roll the elbows forward with external rotation when in the overhead position. The movement is then initiated by pushing the hips back and squatting. Remember it’s about balance and not speed. Your goal is to maintain a neutral body position by keeping the torso upright and pressing the weight into your heels. From here you must break parallel and keep your eyes on the horizon. A mistake or error some people make is looking down at the ground which then causes the body to collapse forward.
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Reference
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