Almost everyone has heard of a squat, but you may be wondering what an overhead squat is. It is a squat executed while holding an object above the head with both hands.

Great, you say. How the heck will an overhead squat help me sculpt a ripped abs?

The overhead squat is a monster exercise that really tests your core strength. Not only will you fatigue your entire core, but if you’re rigorous about varying your training sessions daily (you do different rated workouts daily, don’t you?), then you’ll be delighted to add this treasure to your toolbox.

starting position

Stand in a fairly neutral stance with your feet under your hips and hold a broomstick or towel with both hands. Your hands should be far enough apart so that the broomstick sits in the crease of your hips, slightly below your waist line.

Raise your arms straight over your head and hold them there as if you just completed an overhead press with the broomstick. When viewed from the side, your hands, shoulders, hips, knees, and feet should all be in a straight line.

The movement

Keeping your core muscles tight and your back straight, send your hips back, carefully lowering yourself into a squat as you flex your hips and bend your knees. Keep your arms straight and the broom handle just above your head, and keep your chest up, fighting any urge to lean forward.

Throughout this movement, your weight should be on your heels rather than your toes. If at any point in the activity you can’t lift your toes off the floor and shake them off, shift your weight back as far as you can.

Continue squatting until finally your upper thighs are just below parallel with the floor. At this point the crease of the hips should be a little below the knees. Make sure your core is still tight and don’t go so deep into the squat that your lumbar spine rounds and tailbone tucks under. Just go as deep as you can while keeping your entire back straight.

Keeping your torso as upright as you can and in a straight line with your arms, reverse the squat and stand up, making sure to keep your upper body upright and your spine straight. When you have reached a standing position with your knees and hips fully open (i.e. extended), you will have finished one repetition.

Move your hips back to start the next rep.

Climbing the overhead squat

The challenge most people have when performing the overhead squat is depth. Usually, your ankles or hips are not yet flexible enough to keep your heels on the floor and your torso straight.

If you can’t do deep squats without lifting your heels off the ground, try placing a ½”-1″ plate or wedge under each heel. As you become more proficient in the overhead squat, reduce the size of the plates and eventually eliminate them altogether.

Problems keeping your torso upright during the squat are the result of a weak core. Focus on keeping your torso perpendicular throughout each and every rep and your core will get stronger.

As time goes on and the overhead squat becomes easier for you, adding weight will continue to build your core strength. A weighted bar or barbell is a great way to increase the intensity of overhead squats.

Try to mix some overhead squats into your training sessions 5-15 at a time. Combined with other core-straining moves like butterfly squats or lying leg raises, they’re a powerful way to create a fabulous waistline.