How to perform Barbell Overhead Squat with proper form

Setup

1. Bar Position: Start with the barbell on your upper back in a back squat position.
2. Grip: Use a wide grip on the bar. Elbows should be extended.
3. Foot Placement: Stand with your feet shoulder-width apart, toes slightly pointed outward.

Execution

1. Lift Off: Press the bar overhead, stabilizing it with your arms locked out and straight.
2. Squatting down: Begin to squat by pushing your hips back and bending your knees.
3. Depth: Lower your body until your thighs are at least parallel to the ground or lower, keeping the bar directly over your center of gravity.
4. Maintain Form: Keep your chest up, back straight, and core engaged throughout the movement.
5. Knees Alignment: Ensure your knees track over your toes without collapsing inward.

Rising Up

1. Push Through Heels: Drive through your heels to stand back up.
2. Return: Return to the starting position while maintaining the bar overhead.

Key Points

• Core Stability: Keep your core tight to stabilize the torso.
• Wrist Position: Wrists should be straight and in line with the bar.
• Breathing: Inhale on the way down, exhale on the way up.

Common Mistakes

• Allowing the bar to drift forward.
• Losing balance or leaning forward excessively.
• Not achieving sufficient squat depth.

Ensure proper technique is followed to maximize benefits and minimize injury risks.