Lets talk about what may be the weak link in your snatch game!
The overhead squat is a fundamental movement in Olympic weightlifting, serving as a prerequisite for mastering the snatch. We cover this in our online coaches course, so if you haven't already checked it out Ill put a link at the end of this blog. But for now, STAY FOCUSSED and read on!
Without a stable and well-executed overhead squat, attempting a snatch will likely lead to failed lifts, frustration, and diminished confidence. By building a solid foundation in this movement, lifters gain the stability, strength, and mobility necessary for long-term success in weightlifting.
In this article, I’ll break down the key components of the overhead squat, common errors to watch for, and coaching strategies to help clients progress efficiently.
The overhead squat is more than just a strength exercise—it’s a mobility and stability test. This movement demands flexibility in the thoracic spine, shoulders, hips, and ankles while also requiring exceptional core control and balance. If an athlete struggles with the overhead squat, they will struggle even more when attempting the snatch.
By progressing through the basics first, you will feel more comfortable moving into complex lifts like the snatch.
How to Coach the Overhead Squat:
(even if you're not a coach, this will definitely help you)
Assess Mobility and Readiness
Before introducing the overhead squat, ensure your client has adequate mobility by running them through front and back squat positions. If they lack the necessary flexibility, prioritising mobility drills is highly recommended before loading the movement. Once you have a level of mobility established you can now use a PVC pipe or timber dowel to introduce the overhead snatch grip position within safe ranges.
Setting Up the Overhead Position
Using the snatch press learned in the foundation movements we set out in our online course, move the barbell to the overhead position.
The lifter should:
Grip the bar wide enough that it matches the snatch grip in the overhead position.
Actively push up into the bar, locking the elbows and engaging the scapula with a slight natural elevation.
Maintain a neutral wrist position to avoid excessive strain.
Executing the Overhead Squat
Once in the correct overhead position, cue the lifter to begin the squat by:
Breaking at the hips to initiate movement.
Allow a slight torso lean forward while the arms shift slightly backward to keep the bar over the midfoot. This is all about finding a comfortable balanced position. Squeeze the shoulder blades to maintain control and stability during the entire movement.
For a full-depth squat, the hip crease must pass below the knee. Anything higher is considered a power squat and does not count as a full lift. However, never force clients into positions they are not ready for—work within their current mobility range while addressing flexibility issues.
Returning to the Standing Position
As the lifter stands up:
Ensure the hips and shoulders rise together to maintain balance.
Maintain active overhead tension by continuously pushing into the bar.
Keep a neutral gaze forward to aid stability and bar control.
Coaches should observe their lifters from multiple angles to catch technical errors early.
Common Errors and How to Fix Them
1. Trying to Keep the Torso Too Vertical
Many lifters attempt to stay completely upright. This rotates the hips, closing off the joint and limiting their squat depth.
Fix: Allow a natural forward lean while maintaining a stable overhead position and neutral hips.
2. Bending the Arms
If the elbows bend, the bar can drift forward and scapular elevation will be lost, leading to a loss of control.
Fix: Encourage lifters to push up into the bar at all times and engage the scapula for overhead stability.
3. Looking at the Floor
Dropping the head forward often results in losing the bar forward.
Fix: Maintain a forward gaze to promote better alignment and control.
4. Hips Rising First on the Way Up
If the hips shoot up before the shoulders, the bar will move forward of the mid foot (centre of balance) which will lead to dropping the bar forward before the movement is complete.
Fix: Focus on simultaneous hip and shoulder rise and reinforce proper squat mechanics in earlier progressions.
The overhead squat is a challenging but essential movement in weightlifting. By mastering it, your clients will see significant improvements in their snatch performance while also building the flexibility and strength needed for long-term success.
As a coach, your role is to encourage patience, reinforce good habits, and develop trust with your clients. Ensure that mobility limitations are addressed early and that technique remains a priority throughout their training.
Want to take your coaching skills to the next level? Join the Online Weightlifting Coach’s Course and gain in-depth knowledge to refine your coaching, along with 9 CEC points upon completion.
Happy Lifting!
JQ
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