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Band: Overhead Squat with Resistance

Beginner

Equipment

Quads

Abs

Abs

Adductors

Calves

Glutes

Hamstrings

Lower Back

Shoulders

Traps

Upper Back

Equipment

Bands

Exercise Type

Olympic Weightlifting

Mechanics

Compound

Force Type

Push (Bilateral)

The Overhead Squat with Resistance Band is a full-body strength and stability exercise that primarily targets the quads, glutes, shoulders, and core. This variation is inspired by Olympic lifting and requires mobility, control, and coordination.

Using a mini band around the knees helps reinforce lower body activation and alignment, while the overhead position trains shoulder stability and thoracic extension.

Key Benefits:

Builds full-body strength and stability
Improves shoulder and thoracic mobility
Reinforces correct squat mechanics under load
Activates glutes and core through resistance band feedback
Excellent for athletes and general lifters alike

Place a mini resistance band just above your knees.
Hold a bar, PVC pipe, or resistance band with a wide (snatch) grip overhead.
Push press the bar into a stable locked-out position overhead.
Brace your core and begin the squat by pushing hips back and bending the knees.
Descend until your thighs are at least parallel to the floor, keeping the bar overhead and in line with the midfoot.
Pause briefly, then drive through your feet to return to standing.
Exhale at the top and repeat for the desired reps.

🧠 Toe angle is personal—adjust slightly to find your optimal stance.
🧍 Keep your core tight and chest upright to maintain the bar path over your center.
🍑 Think about dropping your hips straight down—like sending your back pockets to your heels.
🦵 Knees can move slightly forward but should track over the 2nd toe, not collapse inward.
👀 Test different neck/head positions—neutral or slightly up—based on what feels more stable.
⚠️ Avoid pushing knees out too far—focus on alignment, not exaggeration.

💪 The overhead squat with a band is a challenging but rewarding movement that builds total-body strength, mobility, and coordination. Add it to your routine and unlock next-level control and power. 🚀

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