The Overhead Squat is an advanced movement which requires a great amount of strength and flexibility not only in the shoulders, but also the core and legs. The Overhead Squat is a movement in which the bar starts locked out overhead then a full squat (passing below parallel) is performed, returning to the standing position to finish the lift. The grip on the OHS can be wider (more like a snatch grip) or narrower (more like a clean grip), but is mainly determined by shoulder flexibility and stability. The most common grip for an OHS is close to the grip used in the Snatch. Starting Position: -The bar will start locked out overhead with active shoulders (think of pressing up on the bar). -Gaze should be neutral. -Feet should be between hip and shoulder width. Try to use your normal squat stance. -Shoulders should be engaged and externally rotated. Think of rotating your armpits forward. -Core should be engaged. [caption id="attachment_349309" align="aligncenter" width="225"]Starting position for the overhead squat (OHS). Starting position for the overhead squat (OHS).[/caption] Movement: -To initiate the movement send the hips back and down (think of sitting down into a chair). -Shoulders should stay externally rotated while pressing up on the bar. -Gaze should stay neutral. -Heels should stay down the whole time as you pass through the squat. -The chest should maintain an upright position throughout the whole squat. -Drive the knees out and push against the floor to stand from the squat. [caption id="attachment_349413" align="aligncenter" width="225"]Bottom position of the OHS. Bottom position of the OHS.[/caption] [caption id="attachment_349414" align="aligncenter" width="225"] Another angle of the bottom position of the OHS.[/caption]