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 says pushing the knees outward and shifting weight toward the outer edges of the feet helped him engage his glutes during the overhead squat. He recommends building up with mobility work and a dowel or pipe before attempting the advanced movement with a barbell.

Certified personal trainer Francesco Zen says a small adjustment to foot pressure and knee position helped him improve his overhead squat: shift weight toward the outer edges of the feet and push the knees outward. In a report for Fit&Well, Zen described the cue as a way to engage the glutes during a demanding movement that also requires mobility, core control and stability.

Zen, founder of ZLIFE, told Fit&Well that the glutes support the overhead squat through the full range of motion. As a lifter lowers, he advises keeping the knees directed outward and pressure toward the outer part of the feet. Zen said this change in positioning can alter how the movement feels, but the report does not provide test results or evidence that the cue works identically for every person.

The overhead squat involves lowering into a squat while holding a pipe or barbell overhead. Fit&Well describes it as an advanced variation and advises learning the movement with an exercise stick or plastic pipe before adding a barbell. The article also recommends developing ankle, hip, spine and shoulder mobility before progressing to an unsupported version.

For an intermediate step, Zen recommends a Frankenstein squat, where the arms extend forward at shoulder height rather than overhead. He says the position is easier to stabilize while still challenging core and glute engagement. Fit&Well’s instructions describe using a dowel or, for a more demanding variation, a barbell balanced across the front of the shoulders.

A Cue for Better Squat Control

The tip gives readers a specific position to test while practicing a technically demanding squat: keep the knees tracking outward and distribute pressure toward the outer feet. Zen’s explanation places glute engagement alongside the movement’s broader demands for balance, mobility and core bracing, rather than presenting one cue as a complete solution.

The progression matters because overhead squats place a load or implement above the body while the lifter bends and rises. Practicing with a dowel first lets someone work on alignment without the added challenge of a loaded barbell, according to the Fit&Well guidance. A Frankenstein squat provides another modification that moves the arms forward, making the position easier to stabilize.

The advice is a trainer’s account of what helped his own technique, not a clinical finding or a guarantee of improved performance. Readers may find the cue useful as a practice prompt, but the article emphasizes that regular practice is needed to develop the mobility and stability involved.

Building Toward the Overhead Position

Fit&Well’s report grew out of a series asking certified trainers which exercises they once struggled with and what helped them learn them. Zen identified the overhead squat as a movement where changing how he used his glutes made a difference to his form. He characterized the exercise as a full-body movement requiring consistent mobility, core activation and flexibility.

The suggested preparation starts with a bodyweight squat while raising the arms overhead. The article also names wall-based drills—a squat and reach against a wall and a wall-facing squat with raised arms—to work on spinal and shoulder mobility. After that, a gym dowel, plastic pipe or broom can help practice overhead alignment and can be used as a warm-up before trying the movement with weight.

For the full movement, the report’s instructions are to begin with feet about shoulder-width apart and toes turned slightly outward. The bar or pipe is raised over the shoulders with elbows locked; the lifter braces the core, keeps the spine upright and lowers with the knees tracking over the feet. Fit&Well recommends seeking an exercise professional or spotter for the more advanced version if possible.

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

— Francesco Zen, quoted by Fit&Well

Limits of the Trainer’s Advice

The report does not state when it was published, nor does it cite a study comparing Zen’s cue with other squat techniques. The suggestion is based on his experience and is not presented as a universally tested method. It is also unclear how much practice or what level of mobility an individual needs before progressing to the overhead position.

Fit&Well does not give individualized guidance for people with pain, injuries or restrictions, and the article does not establish whether a reader should use a barbell. Anyone unsure about their form or readiness may need instruction from a qualified exercise professional. The report’s staged suggestions should not be read as a diagnosis or personalized training plan.

Practice Before Adding Load

Fit&Well’s guidance is to progress gradually: work on bodyweight squats with raised arms, use wall-based mobility drills, then practice with a dowel or pipe before considering a barbell. The Frankenstein squat is offered as an additional way to build stability, with the arms forward rather than overhead. The source gives no timetable for moving between these stages.

For the overhead squat itself, the report suggests keeping the implement steady overhead, bracing the core and controlling the descent and return to standing. It recommends working with an exercise professional or spotter if possible. Whether Zen’s foot-pressure cue improves an individual’s form will depend on their technique and practice; the article provides no follow-up measurements or further reported assessment.

Key Questions

What squat cue did Francesco Zen share?

Zen advises shifting weight toward the outer edges of the feet and pushing the knees outward while lowering. He says the adjustment helped him engage his glutes during the overhead squat.

What is an overhead squat?

It is a squat performed while holding a pipe or barbell overhead. The Fit&Well report describes it as an advanced variation involving mobility, core activation and stability.

How does a Frankenstein squat differ?

In a Frankenstein squat, the arms extend forward at shoulder height instead of overhead. Zen says this position is easier to stabilize while working similar core, glute and mobility foundations.

Should beginners start with a barbell overhead?

No. Fit&Well advises practicing first with bodyweight and raised arms, then a dowel, pipe or broom. The report recommends mastering the movement with an exercise stick or plastic pipe before attempting it with a barbell.

Does the cue guarantee better overhead squat form?

No such guarantee is established in the report. The cue reflects Zen’s experience, and the article says regular practice is needed to develop the movement’s mobility and stability demands.

Source: rss