Overhead Squat Variations

Hi, this is Al Stockwell Health Targeted Solutions here in Clinton Township, Michigan. Today, we’re going to talk about some variations of overhead squats.

We like to think that for the everyday person, people that are looking to lose body fat, get in shape, change overall health, we want to do things as efficiently as possible. The thing is our workouts and each different exercise. So, we try to kind of compile a workout that is built to work for multiple muscle groups at the same time. One of those things would be the overhead squat.

As a client would come in and go through the different stages of workouts, we always want to start here to get to here. So, we want to build up in a safe manner. So, this would be a little bit more of an advanced movement, but we still have quite a few variations to engage more of the core. So core being from about mid-thigh to just below the chest, all the way around the body. And that again, everybody’s got a different idea of what that is, but that’s the general idea behind it.

The overhead squat, which we’re going to talk about today and, and demonstrate three different variations of it will engage a lot of low back and shoulder mobility. The range of motion in the shoulder is going to be a big part of that too.

Every exercise always has a progression, which we can make harder or a regression that we can back it up a little bit, lighten a load or make it just a little bit easier. Because obviously, not everybody has built the same. Everybody’s got a different range of motion when it comes to their joints, whether it is just because of a prior injury or stiffness, not great movement ability, but as we get stronger, then that would change.

First and foremost, what we would do, I tend to use a box, something to target with your butt. The first thing we’re going to do is we’re just going to get our arms up and we’re just going to kind of lock them together like this kind of like you’re going to do a dive.

We want to have about a shoulder-width with our feet. And in this scenario, we’re going to put our feet right on the corner of the box so we know it’s there. More of a head thing, because we don’t want to turn and look and turn and look because if we’re doing that, then putting our neck at risk for a strain or our low back. Something that’s not fun to deal with on an everyday basis.

So, the first thing we’re going to do, we got our hands there and then we’re just going to sit and get up. So, the natural tendency when you’re doing this is just to collapse forward. So, we want to be able to do this while keeping that straight line from ear to hip, to ankle all the way throughout the movement. So this is going to be a straight line through those joints and that’ll help keep our back safe, keep our shoulders safe. Same thing with the neck.

If you don’t have a box to use at home, you can use stairs and just sit down and get up on a stair. And as you get into the workout, if we’re going to do this three or four sets, then that low back will loosen up just a little bit and that’ll help us to get that range that we want.

That’s what we work on a lot here. We work on freeing up the range of motion. So ankles get better. And we basically start from the bottom up, get the feet stronger, get the ankle stronger, which help to develop stronger knees and stronger hips. So the core is stronger and we can help correct any prior history with any of those joints and get them all stronger for a better more healthy lifestyle.

Another variation would be the TRX you’ve seen before. What we’re going to do here is we’re going to get the TRX tight and we’re going to do that same movement. We keep tension on the TRX throughout the movement. And that’s exactly what we want in our squat. We’re not collapsing forward. We’re keeping tension on the TRX and that’s challenging us into our core, the little bit of tension that we put on it. So as engaging our low back and our abs.

One last variation would be with some type of weight here. I’m going to use a bar for some people that may have had prior shoulder issues. We would’ve started out with either dumbbells, kettlebells, just a plate or, a very small weight to see how the shoulders will tolerate it.

I’m going to use an Olympic bar here. The at weighs right around 45 to 55 pounds, depending on what type of bar you use. But same thing. Arms are up. We’re on our box. We’re just using that for our target. And all we’re going to do is sit down and get up. That’s exactly what we’re after. So, we’re sitting down because we’re getting our butt down, past our knees and we’re driving right back up. If we don’t use the box, we’re going to get a little bit lower. But again, that’s going to be dependent on you. That’s going to depend on how much mobility we have on our ankles and on our hips.

That’s overhead squat. That’s what we worked on today. If you have any questions, feel free to comment below you can always shoot me a text or call me at (586) 202-9752. My name’s Al Stockwell here at Health Targeted Solutions.

Want More Like This?

Subscribe To My Newsletter

Follow Me On Social Media