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Certified personal trainer Francesco Zen says shifting weight toward the outer edges of the feet and pushing the knees outward helped him better engage his glutes during the overhead squat. The Fit&Well report recommends building mobility and stability with bodyweight, dowel and Frankenstein squat variations before using a barbell.
Certified personal trainer Francesco Zen says a small 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 as you lower. In a Fit&Well report, Zen describes the move as a full-body exercise requiring mobility, core control and stability, and recommends practicing with a stick or plastic pipe before attempting it with a barbell.
Zen, identified by Fit&Well as the founder of ZLIFE, said the glutes play a central role in supporting the squat throughout its range. His cue is to keep the knees tracking outward while placing pressure toward the outer edges of the feet. He described the adjustment as a change to the usual positioning that made a difference to his own technique. This is his training experience and advice, not evidence from a reported study or a guarantee that the cue will work the same way for everyone.
The overhead squat involves holding a pipe or barbell above the shoulders while squatting. Fit&Well’s instructions say to begin with feet around shoulder-width apart and toes turned slightly outward. The bar or pipe is raised overhead, with the elbows locked and the load held over the shoulders. The exerciser braces the core, lowers with an upright spine and knees tracking over the feet, then pushes through the feet to stand while keeping the overhead position steady.
The report advises building toward the movement in stages. It suggests starting with a bodyweight squat while reaching the arms overhead, then using a gym dowel, plastic pipe or broomstick to practice alignment. Zen also recommends the Frankenstein squat, in which the arms extend forward at shoulder height rather than overhead. He says that position is easier to stabilize while still challenging the core, glutes and mobility used in the more advanced version.
A Safer Route to Overhead Squats
The overhead squat asks a person to control a load above the body while moving through a deep squat, so balance and mobility matter alongside leg strength. Zen’s advice gives readers a practical starting point: learn the movement with little or no load, then progress only as the position remains controlled. That is relevant for people who find the bar drifting, struggle to keep an upright torso or are still learning how their knees and feet should move together.
The progression also makes clear that the weighted version is not the only useful goal. The report says preparatory work can help develop squat mechanics even for people who do not plan to lift a barbell overhead. The article does not provide comparative testing or establish that one cue prevents injury. Its value is as a coach’s technique suggestion, paired with a reminder that the exercise demands preparation.
gym training dowel stick for squat mobility exercises
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From Bodyweight to Barbell
Fit&Well’s report is part of a series asking certified trainers about exercises they once found difficult and the advice that helped them improve. Zen named the overhead squat as a movement where he needed to improve how he engaged his glutes. The report presents his cue alongside a sequence of easier variations, rather than suggesting that beginners start with a loaded bar.
That sequence begins with basic mobility in the ankles, hips, spine and shoulders. The suggested practice includes a squat with an overhead reach and wall-based squat variations. Once those positions are manageable, a light dowel or pipe can help a trainee rehearse the overhead alignment. The Frankenstein squat offers another intermediate option, with the implement held at the front of the shoulders and the arms reaching forward, before progressing to the full overhead position.
“The glutes support the whole movement, top to bottom.”
— Francesco Zen, in Fit&Well
lightweight PVC pipe for overhead squat practice
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Limits of the Trainer’s Advice
The report does not give a publication date in the supplied source material, nor does it describe a controlled test of Zen’s cue. It offers his personal experience and coaching guidance; it does not show that shifting foot pressure outward is the right adjustment for every person or every squat stance. The article also provides no specific criteria for deciding when someone is ready to add weight.
Readers’ mobility, balance, training history and comfort with overhead positions can differ. The report recommends working with an exercise professional or spotter for the advanced movement when possible, but it does not set out individualized screening or modifications for people with pain or existing conditions. If the position causes pain or feels unstable, the source does not advise pushing through it.
resistance bands for glute activation and squat training
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Practice Before Adding Load
Zen’s suggested next step is to rehearse the squat in easier forms: begin with bodyweight and an overhead reach, then use a dowel or plastic pipe to practice alignment. The Frankenstein squat can provide an intermediate challenge. Only after those positions are controlled does the report describe moving to a barbell overhead, and it recommends help from an exercise professional or spotter where available.
There is no event or follow-up study announced in the source. For readers trying the movement, the practical takeaway is to progress gradually, keep the load light while learning the pattern and stop if the movement becomes painful or unstable. The article leaves the decision about readiness to the individual and their coach rather than setting a universal timetable.
weightlifting shoes for overhead squats and ankle mobility
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Key Questions
What squat cue did Francesco Zen recommend?
Zen said to shift weight toward the outer parts of the feet and push the knees outward while lowering, which he says helped him engage his glutes during the overhead squat.
Should beginners start overhead squats with a barbell?
No. The Fit&Well report recommends learning the movement first with bodyweight and then a dowel, plastic pipe or similar light implement. It describes the barbell version as advanced and suggests getting help from an exercise professional or spotter when possible.
What is a Frankenstein squat?
It is a squat variation with the arms held forward at shoulder height, or an implement balanced in front of the shoulders, rather than overhead. Zen says this is easier to stabilize while practicing some of the same core, glute and mobility demands.
What mobility does an overhead squat require?
The report names the ankles, hips, spine and shoulders as areas that need mobility for the movement. It suggests building the position with bodyweight and wall-based practice before progressing.
Does Zen’s cue work for everyone?
The source describes Zen’s personal experience and coaching advice, not research showing the cue works for everyone. People differ in mobility and technique, so the report recommends gradual practice and professional support for the advanced variation where available.
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