Exercise Library

Clean-Grip Overhead Squat



AKA Jerk-grip overhead squat, narrow-grip overhead squat, close-grip overhead squat
 
The clean-grip overhead squat is simply an overhead squat with a narrow grip.  
 
 
Execution
 
Start standing with the barbell behind your neck and a clean-width grip. Perform a push press behind the neck or power jerk behind the neck to secure the bar in the proper jerk overhead position. Once stable, squat at a controlled speed to full depth, standing again with the bar overhead. The elbows must remain locked throughout the lift and the bar overhead until you return to a full standing position.
 
 
Purpose
 
The clean-grip overhead squat can be used as a mobility exercise for the ankles, hips, shoulders and thoracic spine, and also a strength exercise for upper back extension, which will help posture in the snatch and clean, and stability overhead in the snatch and jerk.
 
 
Programming
 
Clean-grip overhead squats should typically be done for sets of 1-3 reps, although as many as 5 may be appropriate at times. If being used a strength exercise, they should be performed toward the end of a workout after more speed and technique dependent exercises. They can be performed before snatches with light weights as a way to activate the upper back, or to help warm-up and stretch for the snatch. 
 
 
Variations
 
The most common variation of the overhead squat includes a pause in the bottom position to further train stability, strength and balance. The overhead squat is also very commonly combined into a complex with push presses behind the neck preceding it.
 
 
See Also
 




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