The overhead squat is the ultimate test of mobility, stability and midline control: squat to full depth while holding the bar locked out overhead with a wide snatch grip. Every restriction in your ankles, hips, thoracic spine or shoulders is exposed instantly. It's the receiving position of the squat snatch, so it caps your snatch just as the front squat caps your clean. Light overhead squats fix positions; heavy ones prove them.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.35x | 0.22x |
| novice | 0.6x | 0.4x |
| intermediate | 0.9x | 0.62x |
| advanced | 1.25x | 0.88x |
| elite | 1.6x | 1.15x |
1RM as a multiple of bodyweight.
Push up on the bar constantly - 'show your armpits forward' keeps the shoulders active and the bar over your mid-foot. The bar should sit slightly behind your head at lockout. Go only as deep as you can keep the bar stacked; a higher, honest squat builds more than a deep collapse. Warm up with PVC pass-throughs and empty-bar reps every single session. If the position is miserable, the fix is usually thoracic mobility and ankle range, not more shoulder stretching.
Progression: PVC overhead squats, then empty bar, then slow adds. If depth is impossible, squat to a box overhead or front squat while mobility catches up - never load a collapsing position.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.