Overhead Squat

The Quadricep muscle group helps develop strength and lower body power through out the swing. And assists in hip stability, and vertical force

Starting position:

The traditional overhead squat grip is wider then shoulder width on the bar. Un-rack the bar with the bar in front of the head at shoulder level, once away from the rack, press the bar above the head, using a strict press, or “push press”. She armed are locked out, bar straight overhead. Spine should be neutral, to slightly arched. Feet wider then shoulder width apart, toes slightly out. each person may have a different comfort zone in foot position.

Movement:

Keep your spine neutral, or slightly arched throughout the movement and the bar MUST stay directly overhead. Begin the squat by slightly hinging at the hips, to get them behind the torso and knees, while also pinching the shoulder blades back to keep the bar overhead instead of forward. Lower the hips as low as you can maintain form, sometimes until the upper leg touches the calf. Return to the top of the squat by driving through the heels and squeezing the glutes to help extend the hips back to standing.

HIGHLY ADVANCED MOVE, ONLY TRY ONCE PERFECTED WITH LIGHT WEIGHT

Notes: Try to allow the knees to point in the same direction as the toes, without going over the toes.
the point at which you can no longer keep the neutral, or slight arch to your back is the lowest you should go. Going to low, to where the hips tilt under, and the low back rounds (known as the but wink) increases back involvement