Overhead Squat
The Overhead Squat is an advanced functional strength exercise that involves performing a deep squat while holding a barbell locked out overhead. It simultaneously targets the quadriceps and anterior deltoids while demanding exceptional core stability and full-body mobility.
Because the overhead squat places immense demand on the central nervous system and requires pristine stability, our AI analyzes your HRV and sleep data to ensure you are recovered enough for this technical lift. If your previous sets show a spike in RPE or a drop in intensity, the app will auto-regulate your weights down to prevent form breakdown, as fatigue often compromises shoulder stability. Additionally, if you log shoulder pain, the system can intelligently suggest regressions like the PVC overhead squat or front squat to maintain training volume safely.
Form Cues
- Keep your arms completely locked out and actively push the bar toward the ceiling
- Maintain an upright torso with your chest facing forward throughout the descent
- Engage your core deeply to stabilize the spine against the overhead load
- Drive your knees out to track over your toes as you squat down
- Keep your weight balanced over your mid-foot to heels
- Don't let your elbows bend or soften at any point during the lift
- Don't allow your chest to collapse forward, which shifts the bar path
- Don't let your knees cave inward (valgus) as you stand up
- Don't raise your heels off the floor at the bottom of the squat
- Don't hyperextend your lower back to compensate for poor shoulder mobility
Common Mistakes
- Insufficient shoulder mobility
- Bending the elbows mid-rep
- Excessive forward lean
- Lack of core tension
- Heels lifting off the ground
Muscles Worked
This exercise primarily builds explosive power in the quadriceps and glutes while placing a massive isometric demand on the anterior deltoids to stabilize the load overhead. It serves as a comprehensive test of total body strength, forcing the core and upper back stabilizers to work overtime to maintain the center of gravity.
Primary
Secondary
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