Overhead Squat with Narrow Grip

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Overview

The Overhead Squat with Narrow Grip is a useful exercise for developing flexibility, shoulder strength, and postural stability. It is recommended that the athlete perform the exercise to a half-depth squat, and a bench provides the athlete with a target. This exercise benefits both the Snatch and the Clean and Jerk. The athlete must work hard to keep the arms locked out.

Key Coaching Points

• The highest priority is safety. Inexperienced athletes should not exceed weights that they cannot comfortably press to arms’ length overhead.
• Squat to half-depth using the bench as a target.
• Start with a wider grip, but move your hands successively closer together with each set.
• Work to keep the bar as far above the head as possible.
• Control descent to the bench, avoid any tendency to bounce.
• Feet should be slightly wider than hip width.