Overhead Squat.....

This is a fundamental movement that is invaluable as it goes hand in hand with the other Olympic lifts. I really battled with this movement as I didn't have the shoulder flexibility required to keep the bar overhead whilst performing a deep squat.

I borrowed the above photo which shows the various segments of the movement.

1) If you take the weight from a rack, ensure that your feet are placed a little wider then shoulder width with toes turned out slightly,. It is important that once the weight is overhead that you keep the bar over the crown of the head and lock out the arms. Hold bar in a wide grip. The less flexible you are the wider the grip.

2) As you move downwards, push back your hips and keep you back slightly arched. Look straight ahead or slightly up, keep your armed locked, chest open and whilst descending keep your weight on your heels. Ensure that your knees follow the line of your toes ie. don't bend knees inward.

3) Squat to at least a point where your hips and knees are parallel. As you get more flexible you will be able to squat beyond parallel. Previous knee injury will also play a factor here.

As I initially battled with shoulder flexibility, it is a good idea to adjust grip and feet placement - I prefer slightly wider on both.

I suggest that to practice the movement and warmup, you buy a PVC pipe (cut to same length as an Olympic bar) and fill it with sand. You can also assume the lifting stance, hold the bar and extend arms towards your back ie. bar is moved from thighs to rear back -repeat this to improve shoulder flexibility.