Overhead Squat is one of the weight lifting exercises. It is a variation of the squat movement and involves squat by holding the weight or bar above the head. This exercise, legs, hips, trunk, back and shoulders, targeting multiple muscle groups.
Improves basic fitness properties such as balance, flexibility and power. At the same time, it can help to increase the interval of the motion, to correct the posture and to increase strength and durability.
What are the benefits? It is a complete body exercise that runs legs, hips, hips, back and shoulders and has many benefits:
Increases strength and durability
Increases flexibility
Improves balance and coordination
Correct the posture
Increases calorie burning
Overhead Squat is an exercise that everyone can do regardless of your fitness level. However, the correct form and technique are important and contain risks such as weight lifting, so it should be done under appropriate training and supervision.
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What is Overhead Squat Test? How to make? It is a functional movement test that evaluates one’s mobility, balance and stability. This test is a test used by fitness experts, physiotherapists and coaches and helps to determine the weakness or imbalances in the movement patterns of the person.
To perform the Overhead Squat test:
Stand with feet opened up to the shoulder width.
Hold the weight or PVC pipe over your head with both hands.
Gently move your body towards the squat position, hold your chest up and squeeze your abdominal muscles.
When making the squat movement, hold your knees on your toes and load the weight to your heels.
Wait a few seconds at the bottom of the squat position and move slowly towards the starting position again.
Repeat the movement several times and your coach or instructor will observe your movement patterns.
During the test, the coach or the instructor will observe any compensation such as bending more forward, rotating knees inward, or deteriorating the alignment of hip, knee and ankle. These comprehensations may show symptoms of weakness or imbalances in the body and lead to risk of performance reduction and increased injury.
According to the results of the test, the coach or the instructor may recommend corrective exercises or mobility studies to relieve any weakness or imbalance. It is accepted as an effective test tool to improve movement patterns, prevent injuries and increase athletic performance.
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