Banded overhead squats

Banded Overhead Squats is a complex exercise that trains the whole body with a focus on legs , glutes , core and shoulders . Using an overhead resistance band forces you to work on mobility, stability and strength, making this exercise ideal for functional training and improving posture.

Correct form and technique

Follow these steps to perform Banded Overhead Squats correctly:

  1. Stand with your feet shoulder-width apart and place the resistance band around both hands. Stretch your arms above your head and create tension in the band by pressing your hands slightly outwards.
  2. Keep your arms in a stable overhead position and tighten your core to maintain an upright posture.
  3. Slowly lower your hips into a squat by pushing your hips back and bending your knees until your thighs are parallel to the floor.
  4. Press through your heels and straighten your body to the starting position while keeping the band stable.
  5. Repeat for the desired number of repetitions.

Watch this video for a visual demonstration of proper technique for Banded Overhead Squats.

Common errors

Avoid these mistakes to maximize efficiency and reduce the risk of injury:

  • Collapsing arms: Keep arms extended overhead and avoid letting the band loose tension.
  • Arched Back: Keep your upper body upright and your core engaged to protect your lower back.
  • Lack of depth: Be sure to lower your hips to at least knee height to fully activate your legs and glutes.

Modifications and Variations

Adapt Banded Overhead Squats to your level or goals:

  • Beginner: Use a lighter resistance band or perform the exercise without a band to focus on squat technique.
  • Advanced: Use a thicker band for more resistance or add weight with a kettlebell or barbell.
  • Mobility Focus: Perform the exercise slowly with a pause at the bottom to improve flexibility.

Reps and sets

Aim for 3 sets of 10-12 repetitions . If you want to focus on endurance, you can increase the number of repetitions.

Breathing

Inhale as you lower your body into the squat, and exhale as you push up to the starting position. Controlled breathing helps maintain stability and focus during the exercise.

Back to blog