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 pressing the knees outward helped him engage his glutes during overhead squats. He recommends building the movement gradually with mobility work and a dowel or plastic pipe before trying a barbell.

Certified personal trainer Francesco Zen has shared a squat cue he says helped him improve his overhead squat: shift weight toward the outer parts of the feet and press the knees outward to engage the glutes. In an interview with Fit&Well, Zen said the advanced, full-body exercise also calls for mobility, core control and stability, and recommended learning it with a dowel or plastic pipe before using a barbell.

Zen, founder of ZLIFE, described the overhead squat as a movement that requires mobility, core activation and flexibility. The exercise involves holding a pipe or barbell overhead while lowering into a squat. Zen said the glutes support the movement throughout its range, while the quadriceps and core also need to remain active.

His specific cue is to direct pressure toward the outer edges of the feet as the knees track outward. Zen told Fit&Well that changing the angle of the position in this way can alter how the movement feels. He also said regular practice is needed to build the combination of mobility and stability involved; the cue alone is not presented as a substitute for training those qualities.

For people new to the exercise, the report recommends starting with bodyweight squats while reaching the arms overhead, then practicing with a gym dowel or plastic pipe to work on shoulder and spine alignment. Zen also suggests a Frankenstein squat, in which the arms extend forward at shoulder height, as a simpler way to practice related stability and movement patterns before attempting a full overhead position.

A Cue for Better Squat Control

The tip gives readers a specific adjustment to try while learning a demanding squat variation: keep the knees tracking outward and shift pressure toward the outer feet. Zen links those actions to glute engagement, which he says supports the movement. The advice is relevant beyond the loaded version, since practicing the positions can help people work on squat mechanics and control without holding a heavy weight overhead.

The progression also underscores that the overhead squat is not simply a matter of lifting a bar above the head. It requires the lifter to maintain an upright torso and steady arms while moving through a squat. Starting with an unloaded implement gives a person a way to rehearse alignment before adding the demands of a barbell. That may help make practice more manageable, but the source does not report research testing the cue or establish that it works equally well for everyone.

Readers should treat the guidance as general exercise instruction, not an individual assessment. Pain, restricted movement or difficulty keeping the implement stable can be reasons to stop and seek advice from a qualified fitness professional. The source recommends working with an exercise professional or spotter when attempting the advanced version.

Building Toward the Overhead Position

The advice appeared in a Fit&Well report asking certified trainers to describe exercises they had once found difficult and what helped them improve. Zen identified the overhead squat as a movement where his understanding of glute engagement changed his technique. The report does not give a date for the interview or describe a formal study; its central evidence is Zen’s account and the exercise instructions accompanying it.

The suggested preparation begins with mobility in the ankles, hips, spine and shoulders. The report names a squat-and-reach against a wall and a wall-facing squat with raised arms as possible bodyweight drills. Next, a dowel, plastic pipe or broom can be held overhead to practice positioning. A Frankenstein squat places the arms forward at shoulder height, making the upper-body position easier to stabilize, according to Zen.

For the full overhead squat, the instructions describe standing with feet about shoulder-width apart and toes slightly turned out, raising a pipe or barbell overhead with elbows locked, bracing the core and lowering while keeping the knees aligned over the feet. The implement should stay steady, and the spine should remain upright. The report advises mastering the movement with a light, non-weighted tool before attempting it with a barbell.

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

— Francesco Zen, speaking to Fit&Well

Limits of the Trainer’s Tip

The report presents Zen’s personal experience and coaching advice, not results from a controlled study. It does not quantify how much the cue improved his form or show whether the same foot and knee instructions suit every person. Individual mobility, proportions and technique can affect how a squat feels, and the article does not provide a tailored assessment for readers.

The source also does not specify a training schedule, number of repetitions or a point at which a person should advance from a dowel to a barbell. It advises gradual practice, but the exact progression depends on the individual. The report does not establish that the cue prevents injury or that overhead squats are appropriate for everyone.

Practice Before Adding Load

For readers following the report’s approach, the next step is to rehearse the squat without a load and check whether they can maintain a steady overhead position. They can then use a dowel or plastic pipe to practice alignment, with the Frankenstein squat as another preparatory option. Barbell loading should come later, after the movement can be controlled with a lighter implement.

Zen and Fit&Well do not announce a follow-up test, program or new research tied to this tip. Anyone attempting the advanced version can seek guidance from a qualified exercise professional or use a spotter, as the report recommends. People who experience pain or cannot keep the bar steady should pause rather than force the movement.

Key Questions

What squat cue did Francesco Zen share?

Zen told Fit&Well to shift weight toward the outer parts of the feet and press the knees outward as the person lowers. He says this helped him engage his glutes during the overhead squat.

Should beginners start with a barbell overhead?

No. The report recommends first practicing with bodyweight and then using a dowel, plastic pipe or similar light implement to work on alignment. It says to master the movement with an exercise stick or pipe before using a barbell.

What is a Frankenstein squat?

It is a squat variation in which the arms extend forward at shoulder height, rather than being held overhead. Zen says this position is easier to stabilize while practicing related core, glute and mobility demands.

What abilities does an overhead squat require?

Zen describes it as a full-body exercise requiring ankle, hip, spine and shoulder mobility, along with core activation, stability and control of the implement. The report advises building these gradually.

Does the report prove the cue works for everyone?

No. The article reports Zen’s experience and coaching advice; it does not cite a controlled study or establish that the cue suits every person. A fitness professional can provide guidance based on an individual’s technique and mobility.

Source: rss