A Personal Trainer Shares The Squat Tip That Helped Him Perfect The Overhead Squat

TL;DR

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Certified personal trainer Francesco Zen told Fit&Well that shifting weight toward the outer edges of the feet and pushing the knees outward helped him engage his glutes in the overhead squat. He recommends building mobility and control gradually, starting with bodyweight practice and a dowel or pipe before attempting a barbell.

Certified personal trainer Francesco Zen says a small change in foot pressure and knee position helped him improve his overhead squat: shift weight toward the outer parts of the feet and push the knees outward as you lower. In an interview with Fit&Well, Zen described the glutes as a key source of support in the full-body movement and recommended progressing from bodyweight practice to a dowel or pipe before trying a loaded barbell.

The overhead squat involves lowering into a squat while holding a pipe, dowel or barbell overhead. Zen told Fit&Well that it demands mobility, core activation and flexibility, alongside control of the legs and torso. He said the glutes help support the movement throughout its range. His suggested cue is to direct pressure toward the outer edges of the feet while keeping the knees tracking outward over the feet.

Zen cautioned that the cue alone does not replace practice. The report says developing the movement requires a combination of mobility and stability. Fit&Well recommends first working on the squat with bodyweight and arms raised, then using an exercise stick, plastic pipe or broom to rehearse shoulder and spine alignment. The report advises mastering the pattern with a light implement before attempting it with a barbell.

One intermediate option Zen suggested is the Frankenstein squat, in which the arms extend forward at shoulder height rather than overhead. He said the position is easier to stabilize while still challenging the core, glutes and mobility used in an overhead squat. The report recommends seeking an exercise professional or spotter for the more advanced overhead version where possible.

A Cue for Better Squat Control

Zen’s advice gives readers a specific movement cue to test while learning a demanding squat variation. Keeping the knees aligned outward and distributing pressure toward the outer feet may help a lifter focus on lower-body control and glute engagement, rather than trying to force the bar into position without a stable base.

The progression also matters for people who do not plan to lift a bar overhead. Fit&Well notes that preparatory versions can help develop squat mechanics. That is a practical, limited claim: the report does not present research showing the cue prevents injury or guarantees improvement, and individual mobility and technique vary.

Building Toward an Overhead Position

The report places Zen’s tip within a broader progression because the overhead squat combines a deep squat with a stable, raised-arm position. Fit&Well identifies the ankles, hips, spine and shoulders as areas where mobility is needed. Its suggested early practice includes a bodyweight squat with arms overhead, plus wall-based squat and reach drills to work on shoulder and spinal positioning.

After that, a dowel or plastic pipe provides a way to rehearse the overhead alignment without the load of a barbell. The Frankenstein squat offers another step: the arms stay forward at shoulder height, making the position easier to stabilize, according to Zen. These are recommendations in the Fit&Well report, not a formally tested training program with a stated timeline or prescribed number of repetitions.

“A simple variation on the traditional angle [of your position] changes the whole thing.”

— Francesco Zen, speaking to Fit&Well

Limits of the Reported Tip

The Fit&Well report presents Zen’s personal experience and coaching advice; it does not provide a controlled study comparing this cue with other squat techniques. It is not clear how much the adjustment contributed to his progress, or whether it will have the same effect for every person. The article also gives no specific training schedule or measures for deciding when a reader is ready to add load.

People’s mobility, strength and technique differ. The source advises using an exercise professional or spotter for the advanced movement, but it does not set out individualized guidance for people with pain, injuries or other physical limitations. Readers should not treat the tip as a substitute for qualified coaching or personal assessment.

Progress Gradually Before Loading

Fit&Well’s guidance is to develop the movement in stages: practice the bodyweight squat with raised arms, use a dowel or pipe to work on alignment, and try an easier variation such as the Frankenstein squat before progressing to an overhead squat. The report says regular practice is needed to build the required mobility and stability, but does not specify how long each stage should take.

Anyone attempting the full version should keep the implement controlled and consider working with an exercise professional or spotter, as the report recommends. The source provides no further update or announced follow-up on Zen’s advice.

Key Questions

What squat tip did Francesco Zen share?

Zen told Fit&Well to shift weight toward the outer parts of the feet and push the knees outward while lowering. He said this helped him focus on engaging his glutes during the overhead squat.

What is an overhead squat?

It is a squat performed while holding an implement overhead, such as an exercise pipe, dowel or barbell. The Fit&Well report describes it as a movement requiring mobility, core activation and flexibility.

How does Fit&Well suggest beginners prepare?

The report recommends starting with a bodyweight squat and arms raised, then practicing alignment with a dowel, plastic pipe or broom. It also describes the Frankenstein squat, with arms held forward at shoulder height, as an easier stability progression.

Should beginners start with a barbell?

No. Fit&Well says to master the movement with an exercise stick or plastic pipe before attempting it with a barbell. It also suggests working with an exercise professional or spotter for the advanced version where possible.

Source: rss