The over head squat might be one of the more challenging exercises for beginners to learn when starting CrossFit. This is largely due to lack of shoulder, hip and ankle mobility as well as stability. Another reason is the lack of proper neuromuscular motor recruitment while holding something heavy overhead. The overhead squat has many different variations and is not only an effective strength training program, but also benefits your overall fitness levels. Many people who are at the beginning level have limited flexibility, stability and coordination to effectively hold weight overhead while performing a squat. Let’s take a look at the cues for performing an overhead squat.
How to perform an overhead squat
- Rack the bar as you would with a back squat
- Find your grip. It should be the same as your snatch grip (or slightly narrower, if overheads hurt your wrists)
- Either press or jerk the bar up. The bar should be placed directly behind your head
- Place your feet in a solid squat stance
- Keep the elbows locked out, with the shoulders externally rotated
- Pinch the shoulder blades tight together for added extra stability
- Squat down until your hamstrings sit snugly on top of your calves
- Make sure the bar is still secured firmly over the base of support (mid foot)
- When recovering (coming up), avoid relaxing your shoulders or elbows
There are benefits when learning this exercise that will help in many other aspects of CrossFit and your life.
1. Strengthens your upper body
Overhead squat tones your upper body, from your arms to the feet. By loading more weight on the shoulder, you build a strong and more developed core that will improve your balance when performing the exercise. Your whole body needs to work in unison to balance the weight and in turn helps flexibility and stability of many muscles. Not to mention your shoulder, legs and core become stronger by performing this one exercise.
2. Releases hormones responsible for growth
Another benefit of the overhead squat is that is helps to build the muscles that you use when performing exercises, releasing natural hormones responsible for muscle growth. Squatting help to release muscle building hormones so that you can develop overall body strength, which enables you to perform other exercises with ease. The overhead squat is teaching you how to hold weight over your head to perform a squat snatch and be confident with the weight as you are squatting in unison with the movement.
3. Improves balance
Overhead squat target your legs and core muscles, which provide the much needed balance when doing other exercises. Your core muscles balance the entire body and your legs remain standing upright. These are the main powerhouses that provide the support required when performing exercises.
4. Build mental toughness
The exercise also helps to build mental toughness, especially when you are using heavy weight. It takes mental preparedness to withstand such a heavy burden on your shoulders. Performing the exercise using the correct form will not only improve you fitness levels but will also improve your overall body strength.
The overhead squat is a great tool to increase your stability and flexibility in the bottom of the snatch. If you incorporate it into your training, your consistency will increase and your confidence in this movement will be able to handle heavier work loads over time !!
Happy squatting!