During the Overhead Squat, where should the bar move in relation to the foot's midline?

• A. Bar moves over arch of foot.
• B. Bar moves behind midline of foot.
• C. Bar moves over midline of foot.
• D. Bar moves over the toes.

Answer: (C)

In the overhead squat, the bar should travel in a vertical path that sits over the midline of the foot. This alignment places the bar over your base of support, keeping your center of gravity balanced over your feet as you descend and rise. When the bar stays over the midfoot, you’re less likely to have to compensate with excess forward lean or backward weight shifts, which helps you maintain an upright torso and stable overhead position.

If the bar drifts behind the midline, weight shifts toward the heels and balance can be lost, often driving a backward lean or requiring compensations. If the bar moves toward the toes, the weight shifts forward, increasing the tendency to lean forward and destabilize the overhead position. Keeping the bar over the midline of the foot supports better stability and efficiency throughout the lift.