How to Do Bodyweight Full Squat With Overhead Press

Bodyweight Full Squat With Overhead Press is a full body exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bodyweight Full Squat With Overhead Press

  1. 01Stand with feet slightly wider than shoulder-width and arms relaxed at the sides.
  2. 02Descend into a deep squat by hinging at the hips and bending the knees until the thighs are below parallel.
  3. 03Drive through the heels to return to a standing position while simultaneously reaching both arms straight overhead.
  4. 04Lock the elbows out at the top of the reach with the biceps aligned with the ears.
  5. 05Lower the arms with precision as the next squat repetition begins.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Full Squat With Overhead Press

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid allowing the heels to lift off the floor during the squat to ensure a stable base for the overhead drive.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Full Squat With Overhead Press questions

What muscles does Bodyweight Full Squat With Overhead Press work?

Bodyweight Full Squat With Overhead Press is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Bodyweight Full Squat With Overhead Press correctly?

Stand with feet slightly wider than shoulder-width and arms relaxed at the sides. Descend into a deep squat by hinging at the hips and bending the knees until the thighs are below parallel. Drive through the heels to return to a standing position while simultaneously reaching both arms straight overhead. Lock the elbows out at the top of the reach with the biceps aligned with the ears. Lower the arms with precision as the next squat repetition begins.

What is the A90 coach tip for Bodyweight Full Squat With Overhead Press?

Avoid allowing the heels to lift off the floor during the squat to ensure a stable base for the overhead drive.

Is Bodyweight Full Squat With Overhead Press suitable for beginners?

Bodyweight Full Squat With Overhead Press is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Full Squat With Overhead Press?

No. Bodyweight Full Squat With Overhead Press is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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