Overhead Squat
Overview
The purpose of the Overhead Squat exercise is to help the athlete develop the best possible receiving position for the Snatch.
Due to the demanding nature of this exercise, it is recommended that beginners use a stool, chair or bench to limit the depth of the squat. This will make the task easier to achieve three important objectives:
- Stabilising the bar directly overhead using a snatch grip and with elbows firmly locked out
- Developing a consistent and suitable foot position within the the athlete’s hip flexibility limitations.
- Maintaining an upright body position from the start to the finish of the movement
Key Coaching Points
- Use a grip width suitable for the Snatch.
- Limiting the depth of the squat makes the task easier for beginners. Use a stool, chair, or bench to set a target depth. See the illustration below.
- Use an incremental approach to reducing the target depth, giving the athlete time to develop flexibility and positional strength.
- Avoid sacrificing an upright body position to attain full depth more quickly.
- Beginners over 50 years of age may not benefit from forcing a low receiving position in either enjoyment or performance. A low Power Snatch may be better, but it is still necessary to develop a strong and stable receiving position.
- Encourage athletes to pause in their lowest position in one repetition every set to develop long-term confidence and stability. This is a highly recommended coaching strategy.
