22 Aug

Overhead Squat

My brother Sean had been after me for quite some time to start incorporating overhead squats into my workout routine and now that I do, I wonder why I waited so long.  Along with it being a killer strength training exercise, it has also quickly become one of my favorite warm-up exercises.  It gets your heart rate up, works so many muscle groups and it’s a great exercise to help increase overall mobility.

The Overhead Squat is just one variation of the squat.  I call it the “SUPER SQUAT”.  The overhead squat will work your legs, abs, glutes, shoulders, and lower back and all of those little stabilizer muscles.   It’s a little more complex than your regular squat so I recommend starting with a towel or broomstick until you have the technique down. 

To Perform This Exercise

  1. Stand with your feet a bit wider than shoulder width apart.
  2. Grasp a barbell, broom or towel with a slightly wider than shoulder width overhand grip with your arms and elbows fully extended.
  3. Maintain tension by attempting to “pull the bar apart” with your hands. 
  4. While keeping the bar overhead, squat down and descend slowly by bending at the knees and hips as if you are sitting down (squatting).
  5. Lower yourself until your quadriceps and hamstrings are parallel to the floor.
  6. Return to the starting position by pressing upwards and extending your legs while maintaining an equal distribution of weight on your forefoot and heel.
  7. Repeat for the prescribed number of repetitions.

My Bro showing me proper form.


Using a towel to work on form.


  • Opens up your hips, stretches out your fascia
  • Strength through a large range of motion
  • Gives you a large range of motion
  • Excellent calorie burner exercise
  • Works the ‘core’, whilst stabilizing the lumbar region and the shoulder region

Give this a try.  Your butt will thank me 






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