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
ChAIron's computer vision analyzes your overhead squat form in real-time, providing instant feedback on:
- 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