基本信息
| 目标肌肉：股四头肌 | 运动类型：Olympic Weightlifting | 所用器械：杠铃 |
| 力学：复合 | 发力类型：推 | 经验水平：经验丰富 |
| 相关部位：腹肌, 小腿, 臀大肌, 竖脊肌, 肩膀/三角肌, 肱三头肌 | ||
动作图解
目标肌肉群
Set up for the overhead squat but setting the rack to around shoulder height and loading on the weight you want to use.
Grip the bar at a wider than shoulder width grip, remove the bar andrest it on your upper chest.
Take a step back and position your feet at around should width apart.
Push the barbell above your head and hold it there with arms outstretched.
Keeping your eyes facing forward, head upand chest out, slowly squat down until your thighs are parallel to the floor.
Push up through the heels toraise yourself back up.
Repeat for desired reps.
The overhead squat involves holding the barbell over the head, so a light weight should be used until you get the technique right.
It's very important that your keep your chest out and back arched to keep it from rounding and causing injury.
Refer to the Squats page for additional tips.
