How to Improve Your Overhead Squat: 3 Pro Tips

Improving your overhead squat can be beneficial for both athletic performance and overall fitness. In this article, we will discuss three pro tips that you can use to increase strength, balance, and technique when performing an overhead squat. By incorporating these simple changes into your routine, you’ll notice a difference in your form and improve your performance. Read on to learn more about how to improve your overhead squat.

What is an Overhead Squat?

An overhead squat is a type of weightlifting exercise used to build strength and flexibility in the lower body. It involves holding a weighted barbell or dumbbell above the head while simultaneously doing a deep squat. This exercise works multiple muscle groups, including the quads, hamstrings, glutes, core, and upper back. The overhead position requires increased stability throughout the entire body which makes it an effective way to work the stabilizing muscles as well.

Benefits of Doing Overhead Squats

There are many benefits to performing an overhead squat properly. First, it increases leg and core strength because you’re using a heavier weight than with a regular squat. Additionally, since you need to keep your torso upright during the exercise, it improves postural alignment and builds better balance and coordination. Finally, due to its complexity and range of motion, it helps stretch out tight areas in the body such as the hips, ankles, and shoulders.

Common Mistakes When Doing Overhead Squats

When learning how to do an overhead squat correctly, there are some common mistakes to watch out for. One mistake is having too much weight on the barbell; start light and increase weight gradually as you become stronger. Another error is not keeping your elbows up high enough while lifting; ensure they stay at least parallel to your ears to help stabilize the weight. Lastly, leaning forward during the lift puts unnecessary strain on your lower back so make sure to focus on maintaining good posture throughout the movement.

Proper Posture for Optimal Performance

Proper form is key when it comes to any type of weightlifting exercise, especially one like an overhead squat where there is added stress on the spine from carrying extra weight. To maintain proper posture during the lift, keep your feet slightly wider than shoulder-width apart and press them firmly into the ground. Your chest should be up tall and your abdominals engaged with a slight arch in your lower back. Engaging your core and glutes will also help prevent you from leaning too far forward and straining your lower back.

Stretching Exercises to Increase Flexibility and Balance

Stretching exercises are essential when trying to improve your overhead squat form. Doing dynamic stretches before each workout will help prepare your body by increasing flexibility in areas like the hips, ankles, and shoulders. Static stretching afterwards helps cool down the muscles after intense exercise and increases range of motion which helps improve balance and coordination. Both types of stretching should be incorporated into your pre-workout and post-workout routine for optimal results.

Creating a Program For Improving Overhead Squat Form

To create an effective program for improving your overhead squat form, it’s important to incorporate different techniques and strategies into each workout. Start off by practicing without weights until you have mastered proper form and then begin adding resistance slowly. Utilize different tools like bands, plyometrics, cable machines, etc., to add variety and challenge yourself further. Lastly, take time to rest between sets to allow for muscle recovery; this will help avoid fatigue that could lead to poor form.

Different Types of Assistance That Can Help Improve Technique

If you’re looking for ways to enhance your technique even further, there are various types of assistance you can use to support yourself during an overhead squat. Tools like a foam roller or lacrosse ball can be helpful for releasing tension in tight areas prior to beginning the exercise. Using box squats can also provide additional stability while working on mastering proper form. Lastly, straps or wraps can offer extra grip support if needed during workouts involving heavy weight loads.

Resting After Workouts to Allow Muscles Time to Recover

It’s important to remember to always give yourself ample time for rest and recovery following each workout session. This allows your muscles time to repair themselves after being worked hard during training sessions. Taking breaks between sets will also help you avoid fatigue that can lead to improper form and put undue strain on other parts of your body. Aim for at least 48 hours of rest before repeating a specific exercise again.

how to improve your overhead squat

Incorporating More Challenging Weight Loads Into Your Routine

Once you have improved your form, you can begin increasing the amount of weight you are lifting in order to progress further with your overhead squats. Always start with lighter weights until you feel comfortable with the exercise then begin adding weight incrementally over time. Pay attention to signs of fatigue or overexertion and decrease load if necessary; pushing too hard too soon may result in injury or ineffective results.

Safety Considerations While Doing Overhead Squats

Finally, safety is paramount when it comes to any sort of physical activity, especially one that involves weight lifting. Make sure that you warm up adequately beforehand and understand how to perform the exercise properly before attempting with weights or challenging yourself with higher reps/sets. You should also consult with a certified trainer or coach who can help evaluate your form and make sure that you are completing all exercises safely and efficiently.


Learning how to properly do an overhead squat takes dedication and practice but the rewards are worth it! These 3 pro tips provide guidance on how to increase strength, balance, and technique when performing an overhead squat for optimal performance and maximum benefit. With consistent effort and patience, you’ll soon be able to reap all the amazing benefits of this powerful exercise!

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