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    The overhead squat is an effective exercise for core development that challenges stabilization. During an overhead squat, the core muscles must work harder to maintain an upright posture and balance as the weight is held above the head, shifting the center of gravity higher. Variations like the overhead pitcher's squat and overhead lunge provide additional core demands. Overhead squatting strengthens the core in a functional, sports-specific stance and allows movement from the limbs to further challenge the core.

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    Ian Hasegawa

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    Using the overhead squat for core development

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    The overhead squat is an effective exercise for core development that challenges stabilization. During an overhead squat, the core muscles must work harder to maintain an upright posture and balance as the weight is held above the head, shifting the center of gravity higher. Variations like the overhead pitcher's squat and overhead lunge provide additional core demands. Overhead squatting strengthens the core in a functional, sports-specific stance and allows movement from the limbs to further challenge the core.

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    125 views3 pages

    Using The Overhead Squat For Core Development

    Uploaded by

    germany23
    The overhead squat is an effective exercise for core development that challenges stabilization. During an overhead squat, the core muscles must work harder to maintain an upright posture and balance as the weight is held above the head, shifting the center of gravity higher. Variations like the overhead pitcher's squat and overhead lunge provide additional core demands. Overhead squatting strengthens the core in a functional, sports-specific stance and allows movement from the limbs to further challenge the core.

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    of 3

    Using the Overhead Squat for

    Core Development
    Ian Hasegawa, CSCS

    I t is undeniable that core development is vital for

    enhanced sport performance. There are many ways

    that core strength and stability may be developed.

    Common practices include flexion-extension movements, draw-in

    maneuvers, and stability ball exercises. However, the core may

    also be developed using overhead squats and variations.


    challenge stabilization because the muscles of the core must now
    contract in coordination with the muscles of the limbs (as one
    relaxes the other contracts). The center of gravity will shift with
    body position changes which the core must also overcome for sta-
    bilization to occur. The deep abdominal muscles must constantly
    work to accommodate these changes in order for balance and an
    erect spine to be maintained throughout the entire motion.

    Core Demands During


    an Overhead Squat
    Posture will be much more challenged during overhead squatting
    The Core positions. The weight or resistance is now placed above the head
    The muscles of the core consist of the rectus abdominis, transverse at arms length, causing a shift in the body’s center of gravity.
    abdominis, multifidus (back muscles), internal and external Remember, the center of gravity or point of stability resides in
    obliques, quadratus lumbrum (low-back muscle), and spinal the core. If the core is off balance, the body is off balance.
    erectors (back muscles). To a greater extent, the glutes, hamstrings, Because of this increased distance, the center of gravity shifts
    and hip rotators may also be included because of their relationship higher, thus requiring the muscles of the core to work harder in
    to the hip joint. order to stabilize and support the spine in an upright position.

    The primary function of the core is for stabilization. Stability is Overhead squatting also puts the trunk in an elongated position,
    the ability to control force or movement. Core stabilization is which in turn causes a natural activation of the core muscles.
    important because it provides a powerful link between lower and With the arms fully extended overhead, the deep abdominal mus-
    upper body strength. Generally core development will consist of cles (transverse abdominals, internal/external obliques) along with
    flexion-extension type exercises (e.g. sit-ups) that target the rectus the spinal erectors, must contract in order for both stabilization
    abdominis. However, although the core is being strengthened, and thoracic extension to be maintained.
    these exercises do not address the need for a stable spine or the
    transfer of power from the lower to upper body. Also, because of Exercises
    the body’s position (lying) in most of these exercises, there is a
    low carryover to actual sport. The best core work is done in a Overhead Squat (figures 1 & 2)
    Start with no resistance and perform the squat. Once the
    sport-specific stance (standing), while maintaining the spine in
    Overhead Squat can be performed with the arms remaining
    an upright and erect position, and allowing movement from the
    overhead throughout the entire movement then resistance can be
    extremities in practical ways that place stress on the core (e.g.
    added.
    squat).

    Overhead Pitcher’s Squat (figures 3 & 4)


    Core Demands During a Squat Place one foot straight behind on a bench and the other foot
    During a squat, posture must be kept, requiring stabilization straight in front on the floor. The arms are placed straight over-
    from the trunk muscles. Core stability is further challenged with head as in the Overhead Squat. Squat down allowing both the
    movement in the extremities. This results in constant changes in front and back knees to flex. The arms must remain overhead
    muscle tension and body position. Changes in muscle tension throughout the entire movement.

    NSCA’s Performance Training Journal 19 Volume 3 Number 6 | www.nsca-lift.org/perform


    Overhead Lunge (figures 5 & 6)
    Place feet in a split squat position. Squat down allowing both the
    front and back knees to flex. Arms remain overhead. Variation of
    the exercise may be to extend the arms overhead as you squat.

    Variations (figures 7 – 9)
    There are many variations to these exercises. You may increase
    the weight of the object or increase the size of the object to
    change the resistance. You may also adjust the feet or the surface
    upon which the feet are placed.

    Summary
    Core development is not always about how many sit-ups you can
    do, or having a “six pack.” More so, core development should
    focus on stability throughout practical movement patterns.
    There are many effective approaches one can take in order to
    develop a strong core, overhead squatting is just another
    Figure 3. Overhead Pitcher’s Squat—Start Position
    approach. Not only will it add variation to one’s core program,
    overhead squatting is effective, challenging, and practical.

    Figures

    Figure 4. Overhead Pitcher’s Squat—Finish Position

    Figure 1. Overhead Squat—Start Position

    Figure 5. Overhead Lunge—Start Position


    Figure 2. Overhead Squat—Finish Position

    NSCA’s Performance Training Journal 20 Volume 3 Number 6 | www.nsca-lift.org/perform


    Figure 6. Overhead Lunge—Finish Position Figure 9. Overhead Pitcher’s Squat on Ball

    About the author


    Ian Hasegawa is a recent graduate from Colorado State University-
    Pueblo, with a degree in Exercise Science & Health Promotion. He
    is currently a Certified Strength & Conditioning Specialist serving
    as an intern at the NSCA Headquarters in Colorado Springs, CO.

    Figure 7. Snatch

    Figure 8. Overhead Squat on Disc

    NSCA’s Performance Training Journal 21 Volume 3 Number 6 | www.nsca-lift.org/perform

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