Overhead Squats

Overhead Squats is a demanding exercise that strengthens the whole body, with the main focus on the quadriceps , glutes , back and shoulders . This exercise not only improves strength, but also mobility, balance and coordination, making it an excellent exercise for all fitness levels.

Correct Technique for Overhead Squats

To perform a correct Overhead Squat , you need to focus on proper technique to avoid injury and maximize the effect:

  1. Starting position: Stand with your feet slightly wider than hip-width apart, with your toes pointing slightly outwards. Hold a bar or dumbbells overhead with your arms fully extended, engaging your shoulders.
  2. Keep your upper body stable: Keep your core tight and your shoulders active to support the weight.
  3. Lower your body: Start the movement by pushing your hips back and lower your body into a squat. Keep your arms straight and the weight above your head at all times.
  4. Keep your balance: Keep your chest upright and your back neutral, with your gaze forward. The knee should follow the direction of the toes throughout the movement.
  5. Back to Start: Push up through your heels to rise back to the starting position, keeping your arms overhead.

Here's a video showing proper technique for Overhead Squats :

Common Mistakes in Overhead Squats

Avoid these common mistakes when doing Overhead Squats to improve results and reduce the risk of injury:

  • Falling forward: Many people tend to lean forward when lowering themselves. Make sure you keep your chest up and your back neutral.
  • Poor shoulder mobility: If you can't hold the bar overhead without compensating with other parts of your body, you need to work on shoulder mobility.
  • The knee collapses inward: Make sure the knees move in the same direction as the toes throughout the movement to avoid overloading the knee joints.

Modifications and Variations

Here are some ways to adapt Overhead Squats to different skill levels:

  • Beginners: Perform the exercise with a PVC pipe or a light bar to practice technique and balance before adding heavier weights.
  • Advanced: Increase the weight on the bar or try performing the exercise with one arm at a time to challenge your stability even more.

Number of Reps and Sets

The number of sets and repetitions of Overhead Squats depends on your fitness level:

  • Beginners: Start with 3 sets of 6-8 repetitions with light weight.
  • Intermediate: Do 4 sets of 8-10 repetitions with a moderate weight.
  • Advanced: Complete 4-5 sets of 10-12 repetitions with heavier weights to build maximum strength and stability.

Breathing technique

Correct breathing technique is essential to maintaining control throughout the exercise:

  • Breathe in: Breathe in when you lower your body into a squat.
  • Exhale: Exhale as you push yourself back up to a standing position.
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