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.
-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).[/caption]
-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.[/caption]
[caption id="attachment_349414" align="aligncenter" width="225"]
Another angle of the bottom position of the OHS.[/caption]