How to Do an Overhead Squat: Form & Mistakes

How to do the Overhead Squat, step by step

Get the bar overhead in a snatch grip, arms locked out.
Set your feet about shoulder-width and actively rotate your shoulders outward.
Keep the bar stacked over midfoot and brace your core.
Bend at the hips and knees until your hip crease is below your knees, bar staying over midfoot.
Stand up without letting your arms soften.

Bar drifts forwardpush your head slightly through your arms and keep the bar over midfoot
Elbows bendlock your arms out and press up into the bar
Torso falls forwardwork on mobility, reduce the depth
Heels come upkeep your weight on your whole foot

If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:

A rough reference for your 1RM relative to body weight. At 80 kg body weight, "1.25 ×" means 100 kg.

Nancy5 RFT: 400 m Run, 15 Overhead Squats 42.5 kg
Josh21 OHS 42.5 kg, 42 Pull-ups, 15 OHS, 30 Pull-ups, 9 OHS, 18 Pull-ups
Bull2 RFT: 200 Double Unders, 50 OHS 61 kg, 50 Pull-ups, 1 mile Run
Lumberjack 2020 Deadlifts 125 kg, 20 KB Swings 32 kg, 20 OHS 52 kg, 20 Burpees, 20 C2B Pull-ups, 20 Box Jumps 61 cm, 20 DB Squat Cleans 2 × 20 kg – 400 m Run after each movement
Open 11.410 min AMRAP: 60 Bar-facing Burpees, 30 Overhead Squats 55 kg, 10 Muscle-ups. Score: reps
Open 14.2 / 15.2Every 3 min for as long as possible: 2 rounds OHS 42.5 kg + Chest-to-Bar Pull-ups, starting at 10/10, +2 reps every 3 min. Score: reps
Open 18.32 RFT: 100 Double Unders, 20 OHS 52.5 kg, 100 DU, 12 Ring Muscle-ups, 100 DU, 20 DB Snatches 22.5 kg, 100 DU, 12 Bar Muscle-ups (Cap 14 min)

These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.