라이브러리로시작 
끝 
운동 라이브러리
Barbell Overhead Squat
A full squat performed with a barbell locked out overhead, demanding total-body mobility, stability, and quad strength.
하체바벨Overhead squat
주동근
대퇴사두삼각근
협응근
대둔근척추기립근승모근
장비
바벨
패턴
Overhead squat
준비 자세
- 01Take a wide snatch grip on the barbell.
- 02Press or snatch the bar to a locked overhead position.
- 03Set feet shoulder-width with toes slightly out.
- 04Pull the shoulder blades up into the bar.
수행
- 01Squat down while keeping the bar over midfoot.
- 02Push the knees out as the hips descend.
- 03Reach full depth with the torso tall.
- 04Drive up while the arms stay locked overhead.
체크포인트
- -The bar stays stacked over the midfoot the whole rep.
- -Elbows remain fully locked from start to finish.
- -Armpits face forward with an active shoulder shrug.
- -The torso stays as vertical as possible.
흔한 실수
- -Letting the bar drift forward of the base.
- -Bending the elbows under load.
- -Cutting depth due to ankle or thoracic stiffness.
- -Gripping too narrow, raising the overhead demand.
프로그래밍 노트
- -Use 3 to 5 sets of 3 to 6 reps; quality over load.
- -Start with an empty bar or PVC to groove the position.
- -Progress load only when full depth with a locked bar is consistent.