The Overhead Squat is a squat done with a barbell above your shoulders with locked arms. It requires balance, overall strength and mobility.
For athletic purposes, the Overhead Squat might appear useless (unless you compete in weightlifting). But the upper body stretch that the squatting position requires can actually improve your posture. As you know, this plays a big role in how you look in a suit and is of course a concern of any serious businessman. For a bodybuilder, the movement is more suited for warm-ups and to check ones mobility. For a performance athlete, the Overhead Squat teaches the body to move as 'one'. If you have a weak link in your body, this exercise will reveal it.
Most joint related pain is caused by tight muscles. The Overhead Squat stretches the whole body and most likely any pain you have - regardless of where - will temporarily disappear after doing this exercise. It is for this stretch effect that I highly recommend it as a warm-up movement.
The Overhead Squat is a good way to improve your squat form. By mastering the Overhead Squat you can avoid a lot of potential injuries caused by poor mobility. Here's how you can progressively learn the Overhead Squat.
Put weight plates underneath your heels and squat so that your glutes touch your heels.
Stand with your back against the wall and keep contact with the wall when squatting.
Squat with a wide grip, arms straight and the broomstick above your head.
Squat with a narrower grip, arms straight and the broomstick above your head.
Start off with a wider grip and make sure your heels are on the ground at all times.
Instead of a barbell, hold a weight plate in your arms. The narrower grip calls for even more upper body mobility.
Perform the so called pistol, by extending one leg in front.
You can check out other squat related mobility tricks in our front squat mobility video.