The Overhead Squat

Here are the steps broken down:
1. The bar should start on the lifter's back just as in a back squat, use a squat rack if you have one.
2. Your hands should be in a snatch grip. To determine the appropriate grip width, stand with your arms out to the sides. The distance between the elbows is the same as the desired distance between the first/second fingers on each hand.
3. Jump the weight up. The weight should be jerked from the upper back to above the head. LOCK THE ELBOWS OUT! ! If you keep a slight bend then you will not be able to stabilize the weight, as the shoulders will begin to fatigue.
4. With the weight above the head pull the shoulder blades back and concentrate on flexing the lats. This will help stabilize the shoulders and keep the bar from moving too far forward during the squat. As you squat, the bar will want to travel forward so it is crucial to keep the chest up and the shoulder blades squeezed.
5. Keep the eyes straight ahead and slowly begin bending the knees. Remember to keep the weight on your heels. A good cue is to have the big toes up in your shoes.
6. If you become unstable and feel as though you may fall, throw the bar forward as you back way from the bar.