As far as movements with multiple benefits go, the overhead squat (OHS) is one of the best. Coincidentally, it's also one of the most hated movements by many people. There's a baseline flexibility requirement for a proper OHS, and for some reason many just don't see the value in pursuing it.

How To Do It

Don't worry, you don't have to do a snatch to get the bar up. Here's how to set it up and do it.

1. Unrack the bar with it on your back, like you would for a back squat.
2. Make sure you have a bit more space around you than for regular squats (accidently dropping the bar from overhead tends to make it go further).
3. Move your hands wider on the bar. Get them wherever they feel comfortable and strong overhead (if you have any knurl marks on your barbells, try using them as your markers if you not sure).
4. Confidently dip down slightly and drive up through the floor extending your hips violently. As the bar is travelling up, you drop down again and catch it with your arms fully extended.
5. Then stand, and make sure your feet are in the right position.
6. Then begin to squat. Keep tension in your core and move slowly. It's easy to lose balance with overhead squats, so keep your movement deliberate and stay aware of the weight distribution in your feet.
7. When you've finished the rep, control the barbell back behind your head onto your shoulders, and dip as it lands. Move with the barbell to soften the impact.
– Tom Morrison

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