Friday, 10 April 2009

Overhead Squat

The overhead squat is a training exercise that fits into the compound group of exercises as it uses two or more joint movements throughout the lift.

Unlike the standard squat the overhead squat is alot more punishing on the body and takes alot more time to master. Once the movement is mastered the overhead squat is an amazing tool to add to any training schedule and will really improve the strength and size of a persons legs.

The overhead squat utilises the following muscles

Primary Muscle Worked: Quadriceps
Secondary Muscles Worked: Lower Back, Hamstrings, Calves, Shoulders, Glutes

Overhead Squat

Equipment - Barbell of desired weight

Preparation - Move forward to a power rack with the barbell at shoulder height. Hold the barbell with an overhand (pronated) grip at shoulder height and use the snatch technique to lift the bar above your head. Place your legs in a wide stance and your toes pointing slightly outwards (this reduces the possibilities of damaging the knee).

Keep your feet (including the heel) flat on the ground for the whole movement.

Movement - Squat down by lowering your hips so they come between the heels of your feet. Keep your back straight and face forward throughout the whole movement.

Push through the floor with your feet and extend your legs and hips until your standing in the comlpete upright position you started in.

Note - Remember to start with an empty bar and build weight gradually to ensure you have correct form and do not try to lift heavier than you can. This is very important as stability can be difficult to obtain with the weight above your head.

Reps/Sets 8 to 15 reps for 4 sets

Overhead Squat