Overhead Squats with a Bar Exercise
1. Stand with your feet shoulder width apart.
2. Bar Position:
a. Back Squat: Place the bar across the back of your shoulders; support the bar with an overhand grip and your elbows directly under the bar.
b. Front Squat: Grasp the bar at shoulder height with your hands under the bar at your shoulders, palms facing forward.
c. Overhead Squats: Grasp the bar, with a wider than shoulder width grip. Hold the bar over your head with your elbows fully extended.
3. Bending the hips and knees at the same time, lower yourself keeping your buttock out behind you and your knees over your toes. As you return to the erect position, be sure that angle at the hips and knees change in a synchronized manner.
(Note: for overhead squats, the bar will rotate from directly above the head to slightly behind the head, the deeper you get into your squat.)