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 during the overhead squat. He recommends building the movement progressively with mobility work and a dowel or plastic pipe before trying a barbell overhead.

Certified personal trainer Francesco Zen says a simple 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 while lowering. In a Fit&Well report, Zen described the glutes as a key source of support for the movement and advised learning the pattern with a stick or plastic pipe before attempting it with a barbell.

Zen, founder of ZLIFE, told Fit&Well that an overhead squat demands mobility, core activation and flexibility, alongside stability through the legs and torso. The exercise involves squatting while holding a pipe or bar overhead, which makes maintaining position and control more demanding than in a standard squat. His cue is to keep pressure toward the outer edges of the feet and let the knees travel outward as the body descends.

“The glutes support the whole movement, top to bottom,” Zen said. He described the outward knee and foot-pressure adjustment as a small change to the usual stance that altered how he performed the exercise. The report presents this as his personal training experience and instruction, not as a clinical finding or a guarantee that the cue will work the same way for every person.

For people working toward the movement, the report recommends progressing in stages. Start with a bodyweight squat while reaching the arms overhead, then use a dowel, plastic pipe or broomstick to practice keeping the upper body and arms aligned. Zen also suggests the Frankenstein squat, with the arms extended forward at shoulder height, as an easier way to rehearse stability and related movement patterns before taking the arms overhead.

Build Control Before Adding Load

The advice matters because the overhead squat combines several demands at once: a squat, an overhead position and the ability to keep the load balanced while moving. A change in stance may help some lifters feel and control their glutes, but it does not replace the mobility and stability needed to keep the bar or dowel steady. The staged approach gives readers a lower-load way to practice before deciding whether to add weight.

The practical takeaway is to treat the movement as a skill rather than a test of strength. Rehearsing with bodyweight or a light implement can reveal whether a person can keep the knees tracking over the feet, the torso upright and the arms controlled. If the position is uncomfortable or unstable, the report does not suggest forcing a deeper squat or adding weight.

From Bodyweight to Barbell

Fit&Well framed Zen’s tip as part of a series asking certified trainers about exercises they once found difficult and what helped them improve. The report says Zen found the glute-engagement cue useful for his overhead squat. It also emphasizes that regular practice is needed to develop the combination of mobility and stability involved; the cue is not presented as a substitute for practice.

The recommended preparation moves from simpler to more demanding versions. A bodyweight squat with arms raised provides an initial check of the squat and overhead position. A dowel or plastic pipe can then help rehearse alignment without the demands of a loaded barbell. Zen’s suggested Frankenstein squat keeps the arms forward at shoulder height, which he says is easier to stabilize while working on related core, glute and mobility foundations.

“The glutes support the whole movement, top to bottom.”

— Francesco Zen, speaking to Fit&Well

Limits of the Trainer’s Tip

The report gives Zen’s coaching advice and personal account, but it does not provide research comparing this cue with other squat instructions or establish that it is appropriate for everyone. It also does not specify how much outward foot pressure to use, how far the knees should move, or how an individual should adapt the cue to their mobility, proportions or training history.

Fit&Well does not set out a formal screening process or detailed criteria for when a reader is ready to progress from a dowel to a barbell. Anyone who has pain, significant mobility limitations or uncertainty about their technique should seek guidance from a qualified exercise professional rather than pushing through discomfort. The source also does not give a publication date, so the timing of the report cannot be pinned down from the supplied material.

Practice the Movement in Stages

Zen’s guidance, as reported by Fit&Well, is to build toward the full overhead squat gradually: work on ankle, hip, spine and shoulder mobility; practice a bodyweight squat with the arms raised; and use a dowel or plastic pipe to rehearse the overhead position. The Frankenstein squat is another suggested step before attempting the more demanding variation.

For anyone progressing to a loaded overhead squat, the report recommends working with an exercise professional or spotter where possible. It does not announce a new program, study or follow-up from Zen. The next step for readers is therefore practice and technique assessment, with the barbell reserved for when the movement can be performed with control.

Key Questions

What squat cue did Francesco Zen recommend?

Zen told Fit&Well to shift weight toward the outer parts of the feet and push the knees outward while lowering into the squat, a cue he says helped him engage his glutes.

Should beginners try an overhead squat with a barbell?

The report recommends first practicing with bodyweight and then using a dowel or plastic pipe. It describes the overhead squat as an advanced variation and advises mastering the pattern with a lighter implement before using a barbell.

What is a Frankenstein squat?

It is a squat performed with the arms extended forward at shoulder height, or with a bar balanced across the front of the shoulders. Zen says this position is easier to stabilize than holding the arms overhead while practicing related movement patterns.

Does Zen’s cue work for everyone?

The report shares Zen’s personal experience and coaching advice; it does not establish that the cue suits every lifter. Individual mobility and technique differ, so a qualified exercise professional can help adapt the movement, particularly if it causes pain or feels unstable.

Source: rss