First things first, let’s make sure you’re doing the overhead squat safely. According to Gaskell, this means ensuring your arms are locked out at all times while moving. “If you do need to drop the bar and fail the rep, quickly move your body forwards and let go of the bar behind you,” Gaskell advises.

However, you should never try to max out the weight while doing an overhead squat. In fact, Gaskell says you should start by putting minimal weight on the bar. “You won’t hit the depth of the squat if you rush the weight,” she says. “The overhead squat is probably one of the most technical strength-based exercises so the weight is less important and it probably won’t correlate to the weight you can lift in other movements, like traditional squats and deadlifts.”

The overhead squat requires very good mobility, so make sure to stretch before practising this strength movement. You can also work on some of the movements you do in an overhead squat in isolation. “Practise strict presses from behind your neck,” Gaskell advises. Traditional back squats will also improve your overhead squat.

How to do an overhead squat (and why you should add them into your training routine)