Overhead Squat (PVC/Empty Bar)

The ultimate mobility assessment — reveals every limitation in your squat pattern while teaching full-body coordination and overhead stability

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⚡ Quick Reference

Aspect	Details
Pattern	Squat
Primary Muscles	Quads, Glutes
Secondary Muscles	Shoulders, Core, Upper Back
Equipment	PVC Pipe or Empty Barbell
Difficulty	⭐ Beginner (Mobility/Technique)
Priority	🟡 Common

Movement Summary

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🎯 Setup

Starting Position

1. Grip selection:
   • Snatch grip: Hands 1.5-2x shoulder width
   • Test: In standing position, bar should sit in hip crease with arms straight
2. Press overhead: Push PVC/bar fully overhead, lock elbows completely
3. Bar position: Slightly behind head, directly over midfoot
4. Foot position: Shoulder-width or slightly wider, toes out 15-30°
5. Shoulder position: Active shoulders — push bar UP into hands
6. Core: Big breath, brace hard — you're supporting overhead

Equipment Setup

Equipment	Best For	Notes
PVC Pipe	Beginners, mobility work, warmup	Lightest option, focuses on pattern
Empty Barbell	Learning overhead position	45 lbs adds feedback, more realistic
Training Bar (15-25 lbs)	Those not ready for full bar	Middle ground option

Setup Cue

"Active shoulders — imagine pushing the ceiling higher. Your arms should feel like pillars, not just holding the bar up"

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🔄 Execution

The Movement

⬇️ Descending

What's happening: Controlled descent while maintaining overhead position

1. Big breath, brace core hard
2. Bar stays directly over midfoot — track from the side
3. "Sit down and back" while keeping torso upright
4. Push knees out aggressively
5. Bar position: Should move STRAIGHT down, not forward
6. Arms stay LOCKED — never bend elbows
7. Breathing: Big breath held throughout descent

Tempo: 3-4 seconds (slow and controlled)

Feel: Shoulders working to stabilize, ankles dorsiflexing, hips opening

Common revelation: Bar drifts forward = mobility issues revealed

⏸️ Bottom Position

What's happening: Deep overhead squat — the moment of truth

1. Descend as deep as possible while keeping:
   • Bar over midfoot
   • Chest up
   • Arms locked overhead
2. Heels MUST stay down
3. Knees pushed out wide
4. Bar should be behind or directly over your head
5. Pause here to assess mobility

Assessment checkpoints:

• Can you get hip crease below parallel?
• Do heels stay down?
• Does bar drift forward?
• Can you maintain upright torso?

This reveals: Ankle mobility, hip mobility, thoracic extension, shoulder flexibility

⬆️ Ascending

What's happening: Standing while maintaining bar position

1. "Push floor away" — drive through full foot
2. Lead with chest — don't let it drop
3. Bar stays over midfoot — key point
4. Knees stay pushed out
5. Arms remain locked overhead
6. Breathing: Exhale forcefully as you stand

Tempo: 2-3 seconds (controlled)

Feel: Quads and glutes driving, shoulders stabilizing overhead

🔝 Lockout

What's happening: Full standing position with bar overhead

1. Stand fully upright — hips extended
2. Bar directly overhead, slightly behind head
3. Elbows locked, shoulders active
4. Squeeze glutes at top
5. Reset breath for next rep

Key Cues

Primary Cues

• "Bar over midfoot, not forward" — maintains balance
• "Push the ceiling up" — active shoulders
• "Knees OUT aggressively" — opens hips, enables depth
• "Elbows locked, chest proud" — maintains structure

Tempo Guide

Goal	Tempo	Example
Mobility Assessment	5-2-3-1	5s down, 2s pause, 3s up, 1s reset
Learning	3-1-2-1	3s down, 1s pause, 2s up, 1s reset
Warmup	2-0-2-0	2s down, continuous, 2s up
Olympic Prep	1-0-1-0	Fast, explosive, Olympic lifting prep

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension — standing from squat	███████░░░ 70%
Glutes	Hip extension — driving hips through	██████░░░░ 65%

Secondary Muscles

Muscle	Action	Activation
Shoulders	Overhead stabilization — hold bar position	████████░░ 75%
Core	Maintain upright torso, resist forward collapse	███████░░░ 70%
Upper Back	Thoracic extension, scapular stability	██████░░░░ 60%

Stabilizers

Muscle	Role
Rotator Cuff	Shoulder stability in overhead position
Forearms	Grip and control bar throughout movement
Calves	Ankle stabilization, balance control

Muscle Emphasis

Why this feels different than regular squats: The overhead position dramatically increases core and shoulder demands. Even with no weight, the mobility and stability requirements make this challenging. It's less about strength, more about coordination and mobility.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bar drifts forward	Bar moves toward toes during descent	Shows ankle/hip mobility issues, causes loss of balance	Wider stance, heels elevated, daily ankle mobility
Heels rise	Heels come off floor	Indicates severe ankle mobility restriction	Elevate heels on plates, stretch ankles daily
Torso leans forward	Chest drops, can't stay upright	Thoracic mobility limitation	Foam roll upper back, chest up cue
Elbows bend	Arms fold during descent	Shoulder mobility issue or losing tension	Lock elbows HARD, cue "arms are steel bars"
Knees cave in	Knees collapse inward	Hip weakness, mobility issue	"Knees OUT" cue, strengthen glutes
Can't reach depth	Quarter squat only	Combination of mobility restrictions	This IS your assessment — identify limiting factors

Most Common Error

Bar drifting forward — the number one issue. This happens when you lack ankle dorsiflexion or hip mobility. The bar MUST stay over midfoot. If it can't, you've identified your mobility limitations. Don't fight it — work on it.

Self-Check Checklist

• Bar stays in straight vertical line (film from side)
• Heels stay flat on floor throughout
• Elbows remain locked — no bending
• Hip crease reaches at least parallel (or identifies limitation)
• Chest stays up and proud
• Knees track over toes, pushed out

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🔀 Variations

By Emphasis

Learning/Mobility

Variation	Change	Why
Pause OHS	5s pause at bottom	Build comfort, identify exact sticking point
Heels Elevated OHS	2.5-5 lb plates under heels	Reduce ankle mobility requirement
Tempo OHS	5s descent	Build control, groove pattern
Wall-Facing OHS	Face wall, toes 6" away	Forces upright torso — can't lean forward

Strength Development

Variation	Change	Why
Barbell OHS	Use loaded barbell	Progress from PVC, actual strength work
Snatch Balance	Drop under bar from standing	Olympic lifting progression
OHS from Blocks	Start from blocks	Reduce eccentric demand

Assessment/Mobility

Variation	Change	Why
FMS Overhead Squat	Heels together, arms overhead	Formal movement screen
Overhead Lunge	Lunge with bar overhead	Assess unilateral stability
Bottom Position Hold	Hold deep position 30-60s	Passive mobility work

Progression Path

Stage	Exercise	When Ready to Progress
1	Goblet Squat	Master basic squat pattern
2	OHS with PVC	Can reach parallel with good positions
3	OHS with Empty Bar	Comfortable with PVC, good mobility
4	Snatch or Heavy OHS	Olympic lifting or strength work

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Mobility Assessment	3-5	5-10	60s	PVC only	N/A
Warmup	2-3	8-12	30-60s	PVC or empty bar	N/A
Olympic Prep	3-4	5-8	60-90s	Empty bar	3-4
Strength (loaded)	4-6	3-5	2-3min	Moderate	2-3

Workout Placement

Program Type	Placement	Rationale
General warmup	Start of session	Mobility assessment, movement prep
Olympic lifting	Before snatch work	Pattern reinforcement, specific warmup
Mobility day	Primary exercise	Focus on end-range positions
Beginner program	Learning phase	Assess and improve mobility

Frequency

Training Level	Frequency	Volume Per Session
Beginner (learning)	3-4x/week	3 sets, 8-10 reps
Intermediate (warmup)	2-3x/week	2 sets, 5-8 reps
Olympic lifters	Daily	2-3 sets, 3-5 reps (warmup)

Progression Scheme

Progressive Overload

With PVC/empty bar, progression isn't about weight — it's about positions. Track: depth achieved, heel elevation needed, bar path straightness, comfort in bottom position. Improve these metrics over weeks.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Goblet Squat	Master basic squat before overhead work
Front Squat	Build squat strength without overhead demand
Overhead Hold	Just hold bar overhead, no squat

Progressions (Harder)

Exercise	When Ready	Link
Barbell OHS (loaded)	Comfortable with empty bar, good mobility
Snatch	Olympic lifting progression
Snatch Balance	Advanced catching position work

Alternatives (Same Goal, Different Movement)

Mobility Assessment

Alternative	Equipment	Good For
Deep Bodyweight Squat	None	Basic squat mobility
Front Rack Hold	Barbell	Thoracic mobility, front squat prep
Wall Squat	Wall	Ankle mobility focus

Overhead Stability

Alternative	Equipment	Benefit
Overhead Press	Barbell/dumbbells	Overhead strength
Turkish Get-Up	Kettlebell	Overhead stability, mobility
Overhead Carry	Dumbbell/kettlebell	Overhead stability endurance

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Overhead position aggravates	Front squat instead, address shoulder first
Poor thoracic mobility	Can't maintain upright position	Foam rolling, thoracic extensions first
Ankle mobility issues	Heels rise, can't reach depth	Elevate heels, daily stretching
Wrist pain	Bar pressure on wrists	Wrist stretches, looser grip

Stop Immediately If

• Sharp pain in shoulders (not muscle fatigue)
• Feeling unstable or dizzy
• Wrist pain that doesn't resolve with grip adjustment
• Inability to keep bar controlled overhead

Extremely Safe When Done Right

The beauty of starting with PVC: almost zero injury risk. It's a mobility drill, not a strength exercise. The only risk is ego — don't rush to load this movement.

Common Safety Notes

• Start with PVC — not even empty bar until you prove mobility
• Film yourself from the side — bar path reveals everything
• Don't force depth — your current range IS your range
• Use this as assessment — not a test to "pass" by cheating positions

Safety Benefit

This is fundamentally a MOBILITY exercise, not a strength exercise. The PVC weighs nothing. You can't get hurt. You can only discover limitations.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Overhead flexion + external rotation	170-180° flexion	🟡 Moderate
Hip	Flexion/Extension	110-130° flexion	🟡 Moderate
Knee	Flexion/Extension	130-150° flexion	🟢 Low
Ankle	Dorsiflexion	20-30°	🟡 Moderate-High
Thoracic Spine	Extension	Significant extension needed	🟡 Moderate
Wrist	Extension	15-20° extension	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Ankle	20° dorsiflexion	Wall ankle test	Elevate heels, daily stretching
Hip	110° flexion + external rotation	Deep squat assessment	Wider stance, hip mobility drills
Thoracic	Ability to extend spine	Seated thoracic extension	Foam rolling, extension exercises
Shoulder	170° overhead flexion	Wall slide test	Doorway stretches, shoulder mobility

Joint Health Note

OHS is the ULTIMATE mobility revealer. If you have limitations, this exercise will expose them immediately. That's actually the point — identify and fix mobility restrictions before they limit your strength work.

The Mobility Chain

Key insight: Usually multiple limitations combine. Address all of them.

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❓ Common Questions

I can't even reach parallel. Is this normal?

Completely normal for beginners. OHS reveals mobility limitations that other squats hide. Common culprits: ankle mobility (heels rise), hip mobility (can't open hips), thoracic mobility (chest drops forward). Start with heels elevated 2-3 inches, wider stance, and work on daily mobility. Track progress weekly.

The bar keeps drifting forward. What's wrong?

This is THE most common issue. It means: (1) limited ankle dorsiflexion — can't keep shins vertical enough, or (2) limited hip mobility — can't sit back while staying upright. Fix: elevate heels temporarily, do daily ankle stretches, practice goblet squats with "elbows between knees" to open hips. The bar MUST stay over midfoot.

Should I use PVC or empty barbell?

Start with PVC. It weighs nothing, allows you to focus purely on positions. Once you can comfortably hit parallel with good bar path on PVC for 10+ reps, graduate to empty barbell. The bar weight provides proprioceptive feedback but shouldn't be used until positions are solid.

How long should I practice this before loading it?

Until mobility is excellent. Can you hit full depth (hip crease well below parallel), heels flat, bar stays vertical, chest up, elbows locked? If yes for 10+ reps, start adding weight gradually. If no, this remains a mobility drill, not a strength exercise. Could be weeks or months.

My shoulders hurt in the overhead position. Should I push through?

No. Pain (not fatigue, but sharp pain) means something is wrong. Common causes: shoulder impingement, poor shoulder mobility, rotator cuff issues. Address shoulder mobility separately with doorway stretches, face pulls, band dislocations. If pain persists, see a professional. Don't force painful overhead positions.

Is this necessary if I don't do Olympic lifting?

Not necessary, but incredibly valuable. It's the best single-exercise mobility assessment for: ankles, hips, thoracic spine, shoulders. Even if you never load it heavy, using OHS as a warmup/assessment reveals and improves mobility for all squatting and overhead work. Great for general fitness.

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📚 Sources

Technique & Programming:

• Everett, G. (2016). Olympic Weightlifting: A Complete Guide — Tier A
• Starrett, K. (2015). Becoming a Supple Leopard — Tier B
• Burgener, M. Burgener Warmup Protocol — Tier B

Mobility & Assessment:

• Cook, G. (2010). Movement: Functional Movement Systems — Tier A
• Functional Movement Screen (FMS) Overhead Squat Assessment — Tier A

Biomechanics:

• Schoenfeld, B. (2016). Science and Development of Muscle Hypertrophy — Tier A
• ExRx.net Exercise Analysis — Tier C

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For Mo

When to recommend this exercise:

• User is learning to squat and wants mobility assessment
• User is preparing for Olympic lifting
• User complains of mobility restrictions in squats
• User wants a comprehensive warmup for lower body + overhead work
• User needs to identify specific mobility limitations

Who should NOT do this exercise:

• Acute shoulder injury or pain (not just fatigue)
• Severe mobility restrictions that prevent safe overhead position
• Those with no interest in improving it — don't force it
• Someone who needs pure strength work (use loaded squats instead)

Key coaching cues to emphasize:

1. "Bar stays over midfoot — if it drifts forward, you've found your limitation"
2. "Lock elbows HARD — arms are steel bars pushing the ceiling up"
3. "This is an assessment, not a test to pass — your range is your range"
4. "Knees OUT aggressively — opens the hips"

Common issues to watch for in user feedback:

• "Bar drifts forward" → Ankle mobility work, elevate heels temporarily
• "Heels come up" → Severe ankle limitation, daily wall ankle stretches
• "Can't stay upright" → Thoracic mobility, foam roll upper back
• "Shoulders hurt" → Check shoulder mobility, may need to address separately
• "Can't get deep" → Combination of ankle/hip/thoracic — systematic mobility work

Programming guidance:

• Pair with: Ankle mobility work, hip mobility drills, thoracic extensions
• Frequency: 3-4x/week as warmup or mobility work
• Volume: 3 sets of 8-10 reps with PVC
• Load: Don't rush to add weight — positions first, load later
• Use as: Warmup, assessment, mobility work — not primary strength exercise

Progression signals:

• Ready to progress when: Can hit parallel+ with heels flat, bar vertical, chest up for 10+ reps
• Regress if: Cannot maintain overhead position safely
• Load when: Positions are excellent, mobility is proven

Special notes:

• This is THE best mobility assessment for full-body squat pattern
• Reveals ankle, hip, thoracic, and shoulder limitations simultaneously
• Use video from the side — bar path tells the whole story
• Don't let ego push users to load this before positions are solid
• Most people will discover significant mobility work is needed
• Progress is measured in positions, not weight
• Can remain a mobility drill forever — doesn't need to become heavy

Red flags:

• User wants to load it immediately (educate on mobility first)
• User forces depth with poor positions (heels up, bar forward)
• Sharp shoulder pain (stop, address separately)
• Frustration with limitations (reframe as valuable assessment)

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Last updated: December 2024