Overview
An overhead squat is an advanced compound exercise that involves performing a squat while holding one’s arms (or a weight) directly overhead. It builds upon the fundamental bodyweight squat by significantly increasing the demand on stability, mobility, and core strength. The exercise requires excellent flexibility in the ankles, hips, thoracic spine, and shoulders, as the lifter must maintain an upright torso and the weight directly over the midfoot throughout the entire movement. Muscles worked include the quadriceps, hamstrings, and glutes in the lower body, along with substantial engagement of the core (abdominals, obliques, spinal erectors), deltoids, and triceps to stabilize the overhead load. Due to the elevated center of gravity, the overhead squat is a highly challenging exercise that not only strengthens the muscles but also significantly improves balance, coordination, and functional mobility. It is often used as a diagnostic tool to assess movement limitations and as an accessory exercise for Olympic lifts like the snatch.
Instructions
Hold a bar, dowel, or arms directly overhead. Squat down as deep as possible while keeping the weight over the midfoot and the torso upright. Stand back up to the start position. Perform in a controlled manner; the bar and body should move as one unit.Dimensions
Required inputs for processing:- None
Output Variables
Events
| Metric | Description | Column Name |
|---|---|---|
| Initiation | the start of the squat | squat_initiation_frame |
| Bottom1 | the first instance of maximum squat depth | “ |
| Bottom | the instant of maximum squat depth | squat_bottom_frame |
| Ascent Start | the start of upward movement | “ |
| End | the end of the movement | squat_end_frame |
Movement Flags and General Metrics
| Metric | Units | Description | Column Name |
|---|---|---|---|
| Wrist Past Feet | N/A | Whether wrists move beyond feet (1) or not (0) | wrist_past_feet |
| Bottom Time | seconds | Time spent at bottom position | time_while_at_bottom |
| Continuous | N/A | Whether squat is continuous (1) or has pause (0) | continuous_motion |
| Eccentric Hip-Knee Dominance | ratio | Hip-knee dominance during eccentric phase (0=hip dominant, 1=knee dominant) | eccentric_hip_knee_dominance |
| Concentric Hip-Knee Dominance | ratio | Hip-knee dominance during concentric phase (0=hip dominant, 1=knee dominant) | concentric_hip_knee_dominance |
| Vertical Hip Lower Than Vertical Knee | N/A | Whether hips go below knees (1) or not (0) | hip_below_knee |
| Vertical Hip Lower Than Vertical Knee Distance | meters | Distance between hip and knee at bottom | hip_below_knee_distance |
| Trunk Tibia Parallel | N/A | Whether trunk and tibia are parallel (1) or not (0) | trunk_tibia_parallel |
| Trunk Tibia Angle | degrees | Angle between trunk and tibia | trunk_tibia_angle |
| Hips Feet Stationary | N/A | Whether hips and feet remain stationary (1) or not (0) | hips_feet_stationary |
| Knees Track | N/A | Whether knees track properly (1) or not (0) | knees_track |
Distance and Velocity Metrics
| Metric | Units | Description | Column Name |
|---|---|---|---|
| Right Valgus Bottom | meters | Right knee valgus at bottom position | right_knee_valgus_at_bottom |
| Left Valgus Bottom | meters | Left knee valgus at bottom position | left_knee_valgus_at_bottom |
| Right Valgus Eccentric Full | meters | Maximum right knee valgus during eccentric phase | right_valgus_distance_eccentric |
| Left Valgus Eccentric Full | meters | Maximum left knee valgus during eccentric phase | left_valgus_distance_eccentric |
| Right Valgus Concentric Full | meters | Maximum right knee valgus during concentric phase | right_valgus_distance_concentric |
| Left Valgus Concentric Full | meters | Maximum left knee valgus during concentric phase | left_valgus_distance_concentric |
| Depth | meters | Vertical displacement of pelvis from start to bottom | squat_depth |
| Eccentric Velocity | m/s | Max velocity during eccentric phase | max_eccentric_velocity |
| Concentric Velocity | m/s | Max velocity during concentric phase | max_concentric_velocity |
Joint Angle Metrics
| Metric | Units | Description | Column Name |
|---|---|---|---|
| Left Peak Hip Flexion | degrees | Maximum left hip flexion angle | peak_left_hip_flexion_angle |
| Right Peak Hip Flexion | degrees | Maximum right hip flexion angle | peak_right_hip_flexion_angle |
| Left Peak Knee Flexion | degrees | Maximum left knee flexion angle | peak_left_knee_flexion_angle |
| Right Peak Knee Flexion | degrees | Maximum right knee flexion angle | peak_right_knee_flexion_angle |
| Left Peak Ankle Flexion | degrees | Maximum left ankle flexion angle | peak_left_ankle_flexion_angle |
| Right Peak Ankle Flexion | degrees | Maximum right ankle flexion angle | peak_right_ankle_flexion_angle |
Notes
- Kinematic data typically captured at 120Hz for Squatting