Stop Struggling w/ the Overhead Squat

I have had a lot of success with this progression when teaching the overhead squat. The "bottom up" approach is a surefire way to teach lifters how to properly internally rotate.

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[jarodnewman]

Hi Zack,
I am a gym noob who's been doing stronglifts 5x5 for 2 months, and recently discovered the olympic lifts. As the overhead squat is often touted as 'the thing you need to be able to do before doing a full snatch' I made it my mission to do the overhead squat but after a week of just trying it with a dowel at home I made no progress (I couldn't even get near parallel without falling backwards or bending my spine).
Then I discovered this video and today at the gym I devoted about an hour and half after my usual routine to doing this progression and focusing on the points you raise in the video. Within an hour I was overhead squatting the dowel to nearly as deep as I can high bar squat, by the end I pulled off 3 good form squats with a proper barbell but had to give up as my shoulders and forearms were really starting to give in. I used to think that maybe my shoulders aren't flexible enough to do the movement yet, but now I can see I simply wasn't in touch with what the movement actually should feel like.
So within literally 90 minutes, I went from no overhead squat ability to squatting the bar 3 times! Thanks for this video I'm honestly shocked how much it helped.

[johann]

You have a knack for identifying simple means to achieve what was seemingly very complicated. Thank you for sharing.

[jeffreyabelson]

Hi Zack - I finally did three sets of 5 OHSs with an Olympic bar - and it NEVER would've happened without this video - particularly the instruction at 2:37 - the only difference - I do it in a rack, set the pins high to easily get the bar over my head, and then focus on stability, lockout, head through the window and the proper hinge and knee movement) - very difficult at first, but getting better every day (I practice at home with a curtain rod every day). THANK YOU!!! (ps, I'm 58 and can't believe the progress I'm making)

[matthewrippey]

Literally been trying to think of better ways to cue my athletes all day and this was very helpful!

[datragicprince]

The most simple and practical explanation I've seen for this problem. No complicating or trendy foam rolling, stretching, etc..

[michaelsenft]

Yet another incredibly insightful piece. Age doesn’t dictate the ability to teach - some people just have it. Great progression, great cues.

[Thehippiedudebro]

Bro, your videos have helped me improve my lifts so much. Keep up the amazing content my dude, you’re truly making a difference in people’s fitness journeys!

[audiewalters]

Dude your channel is just amazing. I've gotten a tremendous amount of motivation from your videos to start really working on these movements, and I have to say I wish I'd started sooner lol. Keep the great content rolling, thank you!

[TheEEthernetTV]

Most educational 2 minutes of my life. Just watched this and tried the drill. Thank you!

[scottiusmaximus]

That's a really good idea to start at the bottom of the squat. I also think goblet squatting is amazing and always do a few sets of warm up with it just to establish the movement pattern.

[nhoenderop]

thank you so much!! This worked so well!
I've been struggling with overhead squats every single time I've attempted them in the past, but this approach made the movement just 'click' in my mind. Thanks!
❤️

[DomsView_]

Great vid. Will try this at my next gym session. Thanks man.

[thebigchimpanski]

Absolute game changer for me Zack. You just unlocked my back. Thanks Bro You Rock!

[SquatLife]

Box Squats for overhead squat. Gotta love it. Way to break it down!

[thedietbender]

Giving this a try today! Recently got into oly weightlifting

[tehking]

Thanks for this Zack, very helpful. I’ve struggled with overhead squat for a while.

[folk_sound]

I hope you(Zack) understand how helpfull this video is. You got yourself a new subscriber.

[ProStyleNao]

THE BEST VIDEO I EVER SEEN.
As always you bring us great content, THANK YOU ZACK

[perfectoj]

Great video!! Definitely appreciated he content as I am learning

[jbranco]

Great tip Zack! Your videos are very good! And I'm a crossfit fan exactly because it joins different sports! But I believe that if I'm doing a weightlifting movement I should learn from a weightlifter, even if it takes longer to get it right that's the only way to progress. Same thing for other movements like gymnastics! If I want to do it right I watch a gymnast do it!