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Overhead Squat

Body Position: 
  1. From a rack, place barbell behind head so that barbell is centered and lying on top of spine while hands grip the bar to stabilize
  2. Now, create a little momentum and lift the bar off the spine all over the head by fully extending the arms
  3. Bend knees to 90˚, lean buttocks back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement)
  4. Keep back straight by keeping the head up, pushing chest out and shoulder blades up
  5. Now, keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until legs are straight

Targeted Muscles

  • Quadriceps
  • Hamstring
  • Glutes
  • Calves
  • Trapezius  

Stance & Grip

  • Feet are shoulder-width apart, toes pointing outwards 10 - 20˚
  • Handover grip, palms facing down (then rotate); hands are wide outside   

RECOMMENDED LINKS

Common Errors: 

Weight is on the toes instead of the heels (flat footed)
The back remains convexly curved – no straight line