Push Press plus Overhead Squat (How To & Alternatives)


Push Press plus Overhead Squat

The Push Press plus Overhead Squat is a combo movement, meaning it’s a combination of two different exercises combined into one movement. It’s an exercise that I use quite often as a ‘barbell warm-up’ at the very start of a lift.

The combo of these two exercises work excellent for warming up everything from the shoulders to the ankles and almost everything in between.

In this guide, I’m going to show you how to do the Push Press plus Overhead Squat including coaching points and alternatives.


How To Do a Push Press plus Overhead Squat


Equipment Needed

  • Barbell
  • Weight Plates (This is done with lightweight so minimal plates, if any at all, are needed)

Step-by-Step Instructions

  • Start in a standing position with the barbell on the back (like for a back squat) and a snatch width grip on the bar.
  • Fill the chest full of air, brace the core, dip the hips and drive the barbell to full extension overhead.
  • Complete all Push Press reps (usually 3 to 5).
  • On the last Push Press of the set, keep the barbell in the overhead position.
  • Set the feet from hip width to shoulder width and reset breathe and posture.
  • Now perform the same amount of Overhead Squat reps as Push Presses.

Coaching Points

First, for more detailed instructions on either the Push Press and/or the Overhead Squat, follow the links to their individual exercise guides.


Push Press plus Overhead Squat Benefits


I use the Push Press plus Overhead Squat combo as a barbell warm-up just prior to starting work sets in the lift.

So, for me, this combo movement works both as an assessment tool and as a specific warm-up to many of the movement patterns that the athlete will see in the lift that day.

If anything is bothering the athlete – tightness, soreness, pain – then one of these two movements is likely to expose it. The entire body from the shoulders to the ankles are incorporated into these two movements.


Push Press + Overhead Squat Alternatives


If you’re looking for alternatives, here are two of other go-to barbell warm-up complexes.

Javorek Complex

The Javorek Complex in another of my favorite barbell complexes to use as a warm-up at the start of a lift. It also works quite well as a quick and effective workout during a download week.

The Javorek Complex consists of:

  • Barbell Upright Row
  • High Pull Snatch
  • Squat to Press
  • RDL
  • Bent Over Row

I typically program either 1 or 2 sets, 3 to 5 reps each.

Snatch Complex

Snatch Complex is another barbell complex that I use regularly as a barbell warmup. It consists of:

  • Hang Muscle Snatch
  • Behind the Neck Overhead Presses
  • Overhead Squats

I typically program either 1 or 2 sets, 3 to 5 reps each.


More Links and Info


For more Olympic Lifts and Olympic lifts variations, check out the Olympic Lifts section of our Exercise Library.

 

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Ryan Horton

Horton Barbell was created by Ryan Horton who has served as a Sports Performance Coach for almost 20 years. My mission is to create a training resource to help as many coaches and athletes as possible maximize athletic potential.

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