The Overhead Squat develops midline stability and is an excellent indicator of overall athleticism.  An athlete with a 300lb back squat and a 200lb Overhead Squat can functionally transmit and apply more force through his midsection than an athlete with a 300lb back squat but only a 100lb squat.  This midline stability benefits punching, throwing, running, lifting (especially overhead) and pretty much anything else that requires transmitting force through the midsection!

Tips for an effective overhead squat:

1. Start with the barbell extended overhead with a wide-snatch grip.
2. Un-rack the barbell as if you were doing a back squat. With a wide grip push jerk the bar to the overhead position.
3. Elbows should be fully locked out and the shoulders should be actively shrugged towards the ears.

4. Feet should be placed wide enough to squat deeply and to allow the hips to move freely.

5. Take in a deep breath, tighten and compress your abdomen and pull yourself into a deep squat - we want your thighs below your knees as long as you can keep your lower back arched.

6. Drive the ground away from you to return to a standing position keeping your arms fully locked and your shoulders shrugged towards your ears (active shoulder).  Keeping your shoulders active opens the joint and helps you to stabilize the bar.

7. When finished with your set lower the bar back to the starting position of the back squat. Simultaneuosly bend the knees as you lower the bar to allow the your traps to cushion the downward momentum of the weight.  Timing is key!

Here are some links a video and slide show that demonstrate Overhead Squat technique and safety:

Overhead Squatting Safety

Overhead Squat Slide Show