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.
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.
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.
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.
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.