How to Do the Perfect Overhead Squat (Complete Guide)

Perfect Overhead Squat Technique

The overhead squat is a foundational movement that demands exceptional mobility, stability, and coordination. It challenges your entire kinetic chain while building strength and revealing movement limitations. ChAIron's AI coaching ensures proper progression and form mastery.

Step-by-Step Form Guide

Starting Position:Hold barbell or dowel overhead with wide grip, arms locked out and shoulders active
Descent Initiation:Push hips back and down while keeping weight overhead, chest up and core engaged
Full Squat:Lower until hip crease is below knee level, maintaining overhead position throughout
Drive Up:Push through heels to return to standing, keeping weight directly overhead

Common Mistakes to Avoid

Insufficient shoulder mobility causing weight to drift forward
Knee valgus (knees caving inward) during descent
Rising onto toes due to poor ankle mobility
Rounding the back or losing neutral spine
Attempting too much weight before mastering bodyweight version

AI Coaching Benefits

Overhead position tracking and stability corrections
Squat depth and hip mobility assessment
Knee tracking and alignment optimization
Balance and weight distribution analysis
Mobility limitation identification and improvement cues

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