Choose the appropriate weight matching your fitness level and skills. Grab the barbell using a wide, overhand grip. Press the barbell upwards until your arms are fully outstretched, holding the barbell axis level and on the same vertical plane as your heels. Do not bend your back at the waist. Your feet are a little wider than shoulder width with tiptoe rotation of 30 degrees awayfrom each other. Keep your body core fixed with a natural spine bend and your pelvis in a neutral position.
From the starting position,bend at the knees and squat down towards the floor without changing the bend of the spine and inhale. Guide your knees in the directionthat you have rotated your tiptoes during the movement. Keep your body core firm and avoid overbending forward. Your hands are up and in line with your heels all the time, without swinging the barbell forwards or backwards. In the power position your hips drop below the level of your knees. Use the same technique to raise your body and exhale while you return to the starting position. Do the required number of repetitions using the same technique.
Make sure your body posture is correct, your body core is fixed and your pelvis is in a neutral position. Make sure that your knees do not swing to the sides when you are overcoming the resistance. Your knees, torso and head should not go beyond the vertical plane of your toes. Keep your heels on the floor at all times. Keep the barbell axis in the direction of the centre of gravity and in a straight line with your heels throughout the exercise.
Start with a lighter weight to master the technique well.
Sometimes hailed as the ultimate full-body exercise, overhead squat strengthens almost every muscle you can imagine, specifically the stabilizing core muscles.
This is also an exceptionally complex and difficult exercise and utter caution is required. Always use only weights that you are 100% sure you can handle. First master the technique with empty barbell and only then proceed to low weights.
Notice that the barbell is placed over and somewhat behind the head. Do not keep the barbell in the same line with your head.
Overhead squat is usually meant to be a deep squat, the hips should be lower than the knees in the lowest position.