- Resistance training
- Two-leg knee dominant exercises
- Single-leg knee dominant exercises
- Hip dominant leg exercises
- Hybrid focus leg exercises
- Upper body press
- Upper body pull
- Shoulder stability exercises
- Olympic lifts
- Chop and lift
- Core conditioning
Planes of Motion
The overhead squat promotes core strength.
It requires good dynamic flexibility in the upper and lower back, hips, ankles and shoulders and optimal stability throughout the spine.
Incorporating the overhead squat in your training or warm-up will promote core strength, stability, balance and flexibility.
The exercise can be performed with a dowel or a barbell.
To determine proper grip width measure the distance from elbow to elbow with your shoulders abducted.
Assume the athletic stance. The toes are pointed forward or slightly pointed out.
Snatch the bar overhead or press it overhead to get into the starting position.
Keep the torso erect and the core tight. Look straight ahead.
Descend with control until the thighs are parallel to the floor. Keep the body weight centred over the heel and mid-foot. Keep the heels in contact with the floor throughout the descent.
Squat back up by extending the knees and hips.
A good technique for the squat and the standing press-behind-the-neck are a sine qua non to move to the overhead squat.
Athletes first have to master the overhead squat, before they can move on to learn the power snatch.