I'm Paj Mohager at Jack Fitness in Atlanta, Georgia. And today I'm going to show you the proper grip for overhead squats. Now this is one of those leg exercises that the grip, your posture and your form matter more then anything. More then weight or anything else like that. So pay attention and do this right. Okay now before we do this exercise I have to mention that this is not a standard barbell. Standard barbells are a little bit different so the grip is going to be a little bit different cause their longer. So you can still measure the same way and still have the same success. But today we are going to do it on this bar. So what I'm doing here is I'm going to make my grip a little bit wider then my shoulders. I have my feet a little bit wider then my shoulders as well. Got my toes pointed forward. The weight is sitting on my heels and on my toes. If you put the weight in your toes then all the pressure is going to go on your knees. And that's what you want to avoid. So what we are going to do is we are going to bring the weight up over the head. Okay so it's directly over my head here. Now as I'm holding it I'm going to squat without letting the weight come down. So I'm keeping the weight up. I'm going to squat down and then back up. I'm going to squat down, back up. Now as you go up you want to exhale. And as you go down you want to inhale. It's really important that you pick a weight that you are going to be able to handle and it's not going to put a lot of stress on your lower back. Cause any time you hold anything above your head you are going to put all that stress on your spine. You are going to feel that pressure on your lower back. So we want to avoid any kind of injury by doing that. Before you do any kind of serious weight really master the form of this.