How and why do Overhead Squats?
The Overhead Squat or OHS, far from being a simple bodybuilding exercise, is a true test of strength, mobility and balance. Imagine yourself with the bar firmly positioned above your head, your feet anchored to the ground, ready to defy gravity. It’s one of the most complete and demanding squats, a mainstay ofweightlifting training and an undisputed star of cross-training. So why should you make it part of your sporting routine? Here are some tips on how to perform it correctly.
What are the benefits of the Overhead Squat?
The Overhead Squat is a movement that engages the whole body, challenging your mobility, posture and strength. It has many advantages.
All-round muscle strengthening
As soon as you lift the bar above your head, all your muscles are activated. Shoulders and trunk work intensely to stabilize the load, while hips, knees and feet align to create a solid base. This comprehensive exercise promotes harmonious muscle development. It’s a great exercise for anyone looking to strengthen their abs.
Improved mobility, stability and balance
The Overhead Squat isn’t just a strength exercise; it’s also a test of mobility. It requires full range of motion in the hips, knees and especially the shoulders, which helps to improve your overall posture and prevent injury.
What’s more, when you hold the bar above your head, you challenge your balance and reinforce your stability. This translates into better results when performing other squats and exercises, as well as in your daily activities.
Coordination and concentration
The Overhead Squat requires perfect coordination between the upper and lower body. It forces you to stay focused and maintain a precise position throughout the movement, sharpening your mind as much as your physique. By integrating it into your exercise routine, you’re giving yourself a complete workout that transcends the simple framework of weightlifting.
How to perform the Overhead Squat
To perform this movement perfectly, start by standing with the barbell in front of your feet. Spread them shoulder-width apart, with your toes pointing slightly outwards.
Then bend down to grasp the load, lift it up to shoulder height and over your head. Keep your elbows straight, but not locked, to maintain constant pressure in your muscles. The real challenge begins after this step. Slowly bend your knees and lower yourself into a squat position. Imagine you want to sit back on your heels, with your core straight and the bar balanced above you. Lower until your hips are lower than your knees, to fully engage your gluteal muscles.
After a short pause, push up firmly on your legs. Keep the load stationary, as if you were trying to pierce the ceiling with it. This is where you’ll feel the power of your legs and the stability of your core. After repeating the exercise a few times, place the bar on the floor with control.
At WODANDGO, your privileged partner, we take your weightlifting success to heart. To this end, we provide you with a range of accessories to ensure your safety during your exercises. These include our knee pads to protect your joints and our belts for greater stability. And don’t forget to use our stretch or fabric bands to protect your wrists.
Tips and errors to avoid when performing an Overhead Squat
The Overhead Squat should be approached with care and technique. Here are a few tips to ensure you get the most out of this exercise, while minimizing the risk of injury.
Before you even think about lifting, take the time to warm up, especially in the shoulder area, to prepare your muscles and joints for the effort ahead. This will increase your mobility.
If you’re new to weightlifting or cross-training, start with a PVC tube or a light straight bar. This will give you a chance to familiarize yourself with the movement, without the intimidating weight of an Olympic load. Use this introductory phase to find the hand position you feel most comfortable with.
In addition, the spacing between your feet should be greater than for a classic squat. This will give you greater stability when you’re in the bottom position. An often overlooked but essential aspect is to keep your abdominal muscles well contracted. This movement supports your back and helps you maintain an upright posture.
The Overhead Squat is a demanding exercise, but extremely beneficial for the development of strength and coordination. Whether you’re young or old, male or female, this exercise can help you achieve your bodybuilding and fitness goals. Don’t forget to equip yourself with quality accessories like those we offer at WODANDGO. They’ll ensure your safety and optimum performance!
