Exercise Library
Overhead Squat
The overhead squat is the most basic snatch receiving position exercise to build strength, mobility, stability and confidence.
Get the bar overhead whatever way works best for you (generally a snatch push press or snatch push jerk) and establish the snatch overhead position—upper inside edges of the shoulder blades squeezed together forcefully, trunk leaned forward slightly with the head forward through the arms to position the bar over the base of the neck, the bony points of the elbows oriented about halfway between straight down and straight back, the elbows extended completely and forcefully, and the bar in the palm over the forearm with the wrist settled back and grip only as tight as necessary for the correct position.
Place your feet in your squat stance, brace your trunk and stabilize overhead securely.
Squat at a controlled speed into full depth and return to standing, focusing on maintaining even balance over the whole foot and the same upright posture throughout, and not allowing the bar to move relative to your upper body at all. It can help to think of pushing straight up into the bar and following it with your body.
Purpose
The overhead squat is the most basic snatch receiving position exercise. It can serve as part of a learning progression for the snatch, a strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch. It can also build confidence when used with weights above a lifter’s best snatch.
Programming
Overhead squats should typically be done for sets of 1-3 reps, although as many as 5 may be appropriate at times. If being used a strength exercise, they should be performed toward the end of a workout after more speed and technique dependent exercises. They can be performed before snatches with light to moderate weights as a technique primer, or to help warm-up and stretch for the snatch.
Variations
The most common variation of the overhead squat includes a pause in the bottom position to further train stability, strength and balance. The overhead squat is also very commonly combined into a complex with snatch push presses or one or more snatch balances preceding it.
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Snatch Overhead Position
Hand & Wrist Position
More Hand & Wrist Position
Get the bar overhead whatever way works best for you (generally a snatch push press or snatch push jerk) and establish the snatch overhead position—upper inside edges of the shoulder blades squeezed together forcefully, trunk leaned forward slightly with the head forward through the arms to position the bar over the base of the neck, the bony points of the elbows oriented about halfway between straight down and straight back, the elbows extended completely and forcefully, and the bar in the palm over the forearm with the wrist settled back and grip only as tight as necessary for the correct position.
Place your feet in your squat stance, brace your trunk and stabilize overhead securely.
Squat at a controlled speed into full depth and return to standing, focusing on maintaining even balance over the whole foot and the same upright posture throughout, and not allowing the bar to move relative to your upper body at all. It can help to think of pushing straight up into the bar and following it with your body.
Purpose
The overhead squat is the most basic snatch receiving position exercise. It can serve as part of a learning progression for the snatch, a strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch. It can also build confidence when used with weights above a lifter’s best snatch.
Programming
Overhead squats should typically be done for sets of 1-3 reps, although as many as 5 may be appropriate at times. If being used a strength exercise, they should be performed toward the end of a workout after more speed and technique dependent exercises. They can be performed before snatches with light to moderate weights as a technique primer, or to help warm-up and stretch for the snatch.
Variations
The most common variation of the overhead squat includes a pause in the bottom position to further train stability, strength and balance. The overhead squat is also very commonly combined into a complex with snatch push presses or one or more snatch balances preceding it.
See More
Snatch Overhead Position
Hand & Wrist Position
More Hand & Wrist Position
