The Overhead Squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.
In the overhead squat, the hip crease must below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved.
The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete may use a rack.
How to do The Overhead Squat:
- Start standing with the barbell behind your neck and a snatch-width grip.
- Perform a snatch push press or snatch power jerk to secure the bar in the proper snatch overhead position.
- Once stable, squat at a controlled speed to full depth, standing again with the bar overhead.
- The elbows must remain locked throughout the lift and the bar overhead until you return to a full standing position. The overhead squat is the most basic snatch receiving position exercise. It can serve as part of a learning progression for the snatch (learning the proper receiving position), a strength builder for the upper body and trunk in particular to help in the snatch, and a mobility exercise to improve a lifter’s bottom position for the snatch.