Overhead Squat

Set-up

• Hold the bar overhead with a wide grip and your arms locked straight.
• Stand with your feet shoulder-width apart, toes turned slightly out.

How to do it

1. Push the bar up into your hands and brace your core.
2. Squat down, keeping the bar over the middle of your feet.
3. Go as deep as you can while the bar stays over your mid-foot and your back stays flat.
4. Drive up to standing with the bar still locked out.

Coaching cues

• Keep pushing up into the bar throughout.
• Armpits face forward, elbows locked.

Common mistakes

• Letting the bar drift forward of your feet.
• Bending the elbows at the bottom.

Safety

• Start with a broomstick or an empty bar, and practise bailing by dropping the bar behind you onto bumper plates.