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In today’s video, Sonny demonstrates how to perform the overhead press. When learning how to do this exercise, it’s important to remember that form and stability should be practiced and controlled before beginning to add load.

0:17 Grip
- General rule of thumb
- Make a 90° angle with both arms
- Place PVC pipe/barbell in hand

0:58 Overhead Squat
- Use rings on the bar to help you align grip position
- Align bar to a balanced position behind your neck from the rack
- Grab with a full grip
- Press bar overhead
- Allow wrists to sit back
- Point elbows outwards
- Externally rotating elbows
- Bar should be over crown of head
- Set feet slightly outside shoulder width
- Turning toes outwards
- Initiate squat
- Squeeze your glutes & control slowly
- Think of pointing torso in front of you
- Knee should be tracking over toes
- Begin with ranges that you can maintain overhead position
- Think of keeping weight over mid foot
- 55% on toes
- 45% on heels
- Roughly 5-8 Sets x 3-5 reps

Thank you to Sonny for filming this video, be sure to check out his content here:
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“How To Do The Overhead Squat with Olympian Sonny Webster | EPISODE 2”
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