The Overhead Squat

Although the squat is not a hinge movement all variations of the movement begin with a hip hinge to delay the forward movement of the knees. With weighted variations of the squat the extent of that hinge goes from greater to less as the barbell is moved more anteriorly. This is because when weight is placed on the front of the body less of a hinge is going to allow the athlete maintain a more upright position.

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Examples of an overhead squat are above. In the first picture the athlete started the movement with too much of a hinge and never corrected the error through completion. Because of this the athlete will be pulling the bar back to keep it overhead rather than pressing through it, and in a more unstable squat because of the position of the hips in relation to the heels. In the second picture the athlete is focused on driving the knees out, maintaining an active core, and pulling the hips down towards the heels. The athlete started the movement with too much of a hinge and never corrected the error through completion. Because of this the athlete will be pulling the bar back to keep it overhead rather than pressing through it, and in a more unstable squat because of the position of the hips in relation to the heels.

Mychael Swenning