The overhead squat is the most basic snatch
receiving position strength exercise.
Start standing with the barbell behind your neck and a snatch-width grip. Perform a snatch push press
or snatch power jerk
to secure the bar in the proper snatch overhead position
. Once stable, squat at a controlled speed to full depth, standing again with the bar overhead. The elbows must remain locked throughout the lift and the bar overhead until you return to a full standing position.
The overhead squat is the most basic snatch receiving position exercise. It can serve as part of a learning progression for the snatch (learning the proper receiving position), a strength builder for the upper body and trunk in particular to help in the snatch, and a mobility exercise to improve a lifter’s bottom position for the snatch.
Overhead squats should typically be done for sets of 1-3 reps, although as many as 5 may be appropriate at times. If being used a strength exercise, they should be performed toward the end of a workout after more speed and technique dependent exercises. They can be performed before snatches with light weights as a technique primer
, or to help warm-up and stretch for the snatch.
The most common variation of the overhead squat includes a pause in the bottom position to further train stability, strength and balance. The overhead squat is also very commonly combined into a complex
with snatch push presses