How To Perfect Your Overhead Squat For CrossFit

The overhead squat is one of CrossFit’s most challenging yet rewarding movements. 

As a foundational exercise, it demands an unparalleled combination of mobility, stability, and strength, making it an essential skill for any CrossFit athlete striving for progress. 

Unlike other squat variations, the overhead squat requires you to stabilize a barbell overhead while maintaining a deep squat position. 

This unique movement tests your upper and lower body equally, emphasizing functional flexibility and core stability.

The importance of mastering the overhead squat goes beyond its role in Olympic lifting or competition. 

It’s a great exercise for building good mobility, correcting muscular imbalances, and improving your overall movement patterns. 

When performed correctly, it strengthens major muscle groups, enhances your center of gravity, and develops the stability needed to safely handle heavy loads.

In this guide, we’ll break down the key areas necessary for improving your overhead squat: mobility, stability, and proper technique. 

Whether it’s your first time attempting the movement or you’re looking to refine your overhead squat form, these actionable tips will set you on the path to success.

How to Perform the Overhead Squat

Follow these steps to execute the overhead squat with great technique.

1. Setup and Starting Position

• Grip the Barbell: Use a wide grip, commonly referred to as a snatch grip. To find the correct width, hold the bar overhead and ensure your elbows are locked out with the barbell slightly behind your ears.
• Feet Position: Place your feet shoulder-width apart with your toes pointed slightly outward. This squat stance allows for optimal hip and ankle mobility.
• Barbell Overhead: Press the barbell overhead with your arms fully extended, forming a straight line from your wrists to your hips. Keep your shoulders engaged by turning your armpits forward and slightly externally rotating your arms.

2. Initiating the Movement

• Brace Your Core: Take a deep breath, engage your core muscles, and maintain a straight back. This stabilizes your midline and prevents your lower back from arching excessively.
• Begin the Descent: Start by pushing your hips back slightly, then bend your knees to descend into the squat. Keep your chest upright and the barbell directly above the center of your feet.

3. Reaching the Bottom Position

• Achieve Full Depth: Lower yourself until your hips drop below parallel with your knees. The bottom of the exercise requires a stable trunk and good mobility in your ankles, hips, and shoulders.
• Maintain Alignment: Keep your knees tracking over your toes and avoid letting them collapse inward (knee valgus). Ensure the weight remains evenly distributed across your midfoot.
• Hold the Overhead Position: Focus on keeping the barbell stable, your elbows locked out, and your shoulder blades engaged throughout the movement.

4. Returning to the Starting Position

• Drive Upward: Push through your heels and extend your knees and hips to stand back up. Keep the barbell overhead as you ascend, maintaining an upright torso and tight core.
• Reset: At the top, ensure the barbell remains secure in the overhead position and your body is fully upright before starting the next repetition.

The Mobility Needed of an Overhead Squat

Mastering the overhead squat begins with building a solid foundation of mobility. 

Without good mobility in your thoracic spine, shoulders, hips, and ankles, it’s nearly impossible to maintain the proper form needed for this movement. (1)

Here’s how each area contributes to your performance and how you can improve it.

Thoracic Spine Mobility

Your thoracic spine plays a critical role in maintaining an upright torso throughout the overhead squat. 

Without sufficient mobility in this area, you’ll struggle to keep the bar overhead without leaning too far forward, which can compromise your balance and place strain on your lower back. 

A mobile thoracic spine allows your shoulders to move freely and your chest to stay open, giving you the control needed to execute the movement properly.

If your thoracic spine mobility needs improvement, incorporating specific exercises into your warm-up or recovery routine can help. 

Movements like open book rotations, foam roller extensions, and thread-the-needle drills target the stiffness in your upper back. 

Another simple yet effective mobility exercise is the prayer stretch, which helps open up your upper back and shoulders simultaneously. 

Over time, these drills can improve your range of motion, enabling you to maintain a straight back while keeping the barbell stable overhead.

Shoulder Mobility

Your shoulders are the primary point of stability in the overhead position, making their mobility essential for proper form. 

When your shoulder joint lacks flexibility, it’s hard to keep the bar directly over your center of gravity, which often leads to compensations in your lower body or loss of balance. 

To ensure optimal performance, your shoulders must move through a full range of motion without restrictions.

Exercises like Shoulder Controlled Articular Rotations (CARs) and the sleeper stretch are excellent tools for improving shoulder mobility. 

Shoulder CARs help you explore the full capacity of your shoulder joint, while the sleeper stretch targets tightness in your rotator cuff, which is a common issue for many athletes. 

By consistently working on your shoulder flexibility, you’ll find it easier to maintain a stable barbell overhead squat, even under a heavy load.

Hip and Ankle Mobility

Your hips and ankles are the foundation of your squat depth and alignment. 

Limited mobility in these areas often leads to improper positioning, such as knee valgus, butt wink, or stiff ankles that prevent you from reaching full depth. 

Good mobility in your hips and ankles ensures your knees can track correctly over your toes and your center of gravity remains balanced throughout the movement.

While specific exercises may vary based on your individual needs, focusing on general hip and ankle mobility drills is an excellent starting point. 

Incorporate deep squat holds, hip flexor stretches, and ankle dorsiflexion exercises into your routine to gradually improve your flexibility. 

With consistent practice, you’ll notice greater ease in achieving a deeper squat stance and maintaining an upright torso at the bottom of the exercise.

Building Stability for the Overhead Squat

Stability is the cornerstone of a strong and efficient overhead squat. 

While mobility ensures you can move through the full range of motion, stability allows you to control the barbell overhead and maintain proper alignment throughout the lift. 

Here’s how you can build the stability needed to master this challenging movement.

Midline Stabilization

Your core acts as the foundation of your overhead squat. (2)

Without proper midline stabilization, your torso will collapse under the load, putting unnecessary strain on your lower back and increasing the risk of injury.

Bracing your core effectively not only improves your balance but also helps you transfer power from your lower body to your upper body during the lift.

To brace properly, start by taking a deep breath into your diaphragm and filling your midsection with air. Imagine expanding your ribcage in all directions. 

As you exhale slightly, engage your abdominal muscles as if preparing for a punch. This creates intra-abdominal pressure, which stabilizes your spine. 

Keep your core engaged throughout the entire movement, especially at the bottom of the overhead squat, to maintain an upright torso and prevent the barbell from drifting forward.

Practicing core-specific exercises, such as planks, anti-rotation holds, and dead bugs, can further enhance your midline stability. 

These movements train your core to resist unwanted motion, which is essential for maintaining control during heavy lifts.

Scapular Stabilization

A stable shoulder blade position is critical for supporting the bar overhead and preventing form mistakes. (3)

Without proper scapular stabilization, your shoulders can collapse under the barbell, causing instability and loss of control. 

Strong scapular muscles help you maintain an active overhead position, which keeps the bar aligned over your center of gravity.

One effective cue to stabilize your shoulders is to “turn your armpits forward” as you press the bar overhead. 

This external rotation activates your shoulder and lat muscles, providing the support needed to keep the bar in the correct position. 

Focus on pulling your shoulder blades down and back while keeping your elbows locked out. 

Engaging your lats and upper back creates a solid base of support for the barbell, even under moderate or heavy weight.

Incorporating scapular-specific exercises like scapular pull-ups, face pulls, and overhead holds with a light bar can help strengthen these muscles and improve your overhead squat stability.

Mastering Overhead Squat Technique

While mobility and stability lay the groundwork, proper technique is the glue that holds your overhead squat together. 

Nailing the starting position, movement mechanics, and bottom position ensures that you execute the lift safely and effectively.

Starting Position

The success of your overhead squat begins with your setup. 

Start by gripping the bar with a snatch grip, which typically places your hands wider than shoulder-width apart. 

To find your ideal grip width, the bar should rest in the crease of your hip when your arms are extended straight down.

When positioning the bar overhead, ensure your wrists are slightly extended but not overly bent. 

The barbell should sit securely in the palm of your hand, directly above your thumb joint, with your elbows locked out. 

Focus on keeping your shoulders active and your upper back engaged to stabilize the weight overhead.

Movement Cues

Executing the overhead squat requires precision and focus. 

Begin with your feet shoulder-width apart in your squat stance, with your toes slightly turned out. 

As you lower into the squat:

• Keep your elbows locked out and your bar directly over the center of your feet.
• Maintain an upright trunk by engaging your core and midline.
• Focus your gaze straight ahead, avoiding looking down at the ground or up at the bar.
• Allow your knees to track in line with your toes, creating proper alignment in your lower body.

Move slowly and with control, ensuring that each part of your body stays in its optimal position throughout the lift.

Bottom Position Essentials

Reaching the bottom of the overhead squat requires mobility and precision. 

At the bottom position, your hips should sink below parallel while your torso remains upright. 

Allow your knees to move over your toes to achieve full squat depth while maintaining weight in the midfoot.

Focus on keeping your ankles, knees, and hips aligned to avoid common issues like knee valgus or excessive forward lean. 

Engaging your core and maintaining an active shoulder position will prevent your torso angle from collapsing. 

Your goal is to keep the bar directly above your center of gravity, ensuring balance and control as you drive back up to the starting position.

Additional Tips for Overhead Squat Success

Mastering the overhead squat takes time, patience, and attention to detail. 

By focusing on these additional strategies, you can enhance your performance and ensure long-term success with this movement.

Start Light

When first learning the overhead squat, it’s essential to start with a PVC pipe or light bar. 

This allows you to practice proper form and movement patterns without the pressure of heavy weight. 

A PVC pipe or an empty barbell provides immediate feedback, helping you identify weak points in your mobility or stability. 

Focus on smooth, controlled repetitions to build confidence before progressing to heavier loads.

Deep Squat Breathing Drill

One of the most effective ways to improve comfort and mobility in the bottom of the overhead squat is through the deep squat breathing drill. 

To perform this drill, hold the barbell or PVC pipe overhead and sink into the bottom position. 

Once there, take 10 deep breaths, inhaling through your nose and exhaling fully through your mouth. 

This helps relax tight muscles, improves thoracic spine mobility, and reinforces your ability to hold an upright torso under tension. 

Over time, this practice will increase your confidence and stability at full squat depth.

Wrist Position

Proper wrist positioning is critical for maintaining barbell stability. 

Aim to keep your wrists slightly extended so the bar rests comfortably in the palms of your hands. 

Avoid letting your wrists overextend, as this can cause discomfort or loss of control. 

Regular mobility work, such as wrist stretches and forearm rolling, can help ensure your wrists remain strong and flexible enough to support the barbell overhead.

Consistency Matters

Consistency is the ultimate key to progress. 

Regularly address areas of weakness, whether it’s improving shoulder mobility, strengthening your core, or fine-tuning your technique. 

Incorporate mobility and stability drills into your warm-ups and make time to assess your overhead squat technique periodically. 

By focusing on steady improvement, you’ll build a strong foundation and develop the confidence to tackle heavier loads with ease.

Wrapping Up on The Overhead Squat

Perfecting the overhead squat is a journey that requires a combination of mobility, stability, and technique. 

These three pillars form the foundation of a movement that challenges your entire body and enhances your overall fitness.

By prioritizing proper preparation—like improving thoracic spine mobility, maintaining a stable core, and mastering movement mechanics—you’ll set yourself up for long-term success. 

Start light, practice consistently, and don’t be afraid to spend extra time addressing weak points. 

Progressing gradually will ensure you not only avoid injury but also build confidence in your movement patterns.

Approach each session with patience and a commitment to improving incrementally. 

With time and effort, the overhead squat can become one of your favorite exercises, unlocking numerous benefits for your fitness goals.

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References:

​1.  Sever, O., Kır, R., Baykal, C., Akyildiz, Z., & Nobari, H. (2023). Overhead squat assessment reflects treadmill running kinematics. BMC sports science, medicine & rehabilitation, 15(1), 118. https://doi.org/10.1186/s13102-023-00725-0 

2. Glass, S. C., & Albert, R. W. (2018). Compensatory Muscle Activation During Unstable Overhead Squat Using a Water-filled Training Tube. Journal of strength and conditioning research, 32(5), 1230–1237. https://doi.org/10.1519/JSC.0000000000002000 

3. Bautista, D., Durke, D., Cotter, J. A., Escobar, K. A., & Schick, E. E. (2020). A Comparison of Muscle Activation Among the Front Squat, Overhead Squat, Back Extension and Plank. International journal of exercise science, 13(1), 714–722. https://pubmed.ncbi.nlm.nih.gov/32509107/