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Certified personal trainer Francesco Zen told Fit&Well that shifting weight toward the outer edges of the feet and pressing the knees outward helped him engage his glutes during the overhead squat. He recommends building up with mobility work and easier variations before trying the movement with a barbell.
Certified personal trainer Francesco Zen, founder of ZLIFE, told Fit&Well that shifting his weight toward the outer edges of his feet and pressing his knees outward helped him better engage his glutes in the overhead squat. The advanced exercise requires a person to squat while holding a stick or bar overhead, and Zen’s advice is to build up to it with mobility work and simpler variations rather than starting with a loaded barbell.
Zen described the overhead squat as a full-body movement that calls for mobility, core activation and flexibility. He said the glutes support the movement throughout its range, while the quadriceps and core also contribute to stability. As a coaching cue, he recommends directing weight toward the outside of the feet and allowing the knees to track outward as the person lowers.
Fit&Well’s report presents that cue as the adjustment that helped Zen improve his own form, not as a guarantee that it will work identically for every person. The report also stresses that regular practice is needed to develop the combination of mobility and stability involved. It recommends first using bodyweight with the arms raised, then practicing with a gym dowel, plastic pipe or broom before attempting the exercise with a barbell.
Zen also suggests a Frankenstein squat as an intermediate option. In that variation, the arms extend forward at shoulder height instead of overhead, making the position easier to stabilize, according to Zen. The reported instructions call for an upright back, knees tracking over the toes and steady arms during the descent and return to standing.
A Cue for More Stable Squats
The advice gives readers a practical technique cue while drawing attention to the demands of a movement that can be difficult to stabilize. Keeping the knees tracking outward and shifting pressure toward the outer feet may help a trainee focus on lower-body engagement, but the source describes this as Zen’s coaching experience rather than a tested or universal result.
The progression matters because an overhead squat combines a deep squat with shoulder and upper-back positioning under an extended load. Practicing with bodyweight or a light, non-weighted stick lets people work on the movement pattern before adding the extra challenge of a barbell. That distinction may help readers avoid treating an advanced lift as a beginner exercise.
The preparatory work can also be useful for people who do not plan to lift a bar overhead: the report says it can help develop squat mechanics. It does not claim that the exercise treats pain or a medical condition. Anyone with an injury, persistent discomfort or limitations affecting mobility should seek guidance from a qualified health professional or exercise professional before attempting it.
wooden gym dowel stick for squat mobility training
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Building Toward an Overhead Position
The Fit&Well article is part of a series in which the writer asked certified personal trainers about movements they had once struggled with and the advice that helped them progress. Zen’s response focuses on glute engagement and stability in the overhead squat.
The article outlines a gradual sequence: practice a bodyweight squat with the arms raised, use wall-based squat-and-reach exercises to work on shoulder and spinal positioning, and then hold a dowel or similar light object overhead. It also describes the Frankenstein squat, with the arms held forward, as a less demanding variation. The report says these stages can prepare a person for the barbell version, but does not set a timetable for progressing between them.
“The glutes support the whole movement, top to bottom.”
— Francesco Zen, speaking to Fit&Well
PVC exercise pipe for overhead squat practice
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Limits of the Trainer’s Advice
The supplied report does not provide research comparing Zen’s foot-pressure cue with other overhead-squat techniques, nor does it say how much the cue changed his performance. The account is a trainer’s personal experience and coaching recommendation; it should not be read as evidence that the same adjustment will suit every trainee.
The report also gives no specific mobility tests, loading schedule or criteria for deciding when someone is ready to move from a dowel to a barbell. Individual technique and safe range of motion can vary. It recommends working with an exercise professional or spotter where possible for the advanced version, but does not describe a formal assessment process.
resistance bands for squat mobility and shoulder warm-up
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Practice Before Adding Weight
Readers interested in the movement can follow the report’s staged approach: begin with bodyweight and raised arms, use a dowel or similar light implement to practice alignment, and try the forward-arm Frankenstein squat as an easier stability challenge. The article advises using a plastic pipe or exercise stick before attempting an overhead squat with a barbell.
For the weighted version, Fit&Well recommends seeking help from an exercise professional or spotter if available. The source provides no follow-up on Zen’s training or evidence of a broader program tied to his advice, so the immediate next step is practice and individual coaching rather than a reported new product, study or policy development.
weightlifting barbell for overhead squat training
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Key Questions
What squat tip did Francesco Zen share?
Zen said to shift weight toward the outer parts of the feet and press the knees outward while lowering. He said this helped him engage his glutes during the overhead squat.
Should beginners start with an overhead barbell squat?
No. The Fit&Well report recommends beginning with a bodyweight version or exercise stick, then building up through easier variations. It describes the barbell overhead squat as an advanced movement.
What is a Frankenstein squat?
It is a squat variation in which the arms extend forward at shoulder height, rather than overhead. Zen says the position is easier to stabilize while working on similar core, glute and mobility foundations.
What preparation does the report recommend?
The report advises working on ankle, hip, spine and shoulder mobility, practicing bodyweight squats with the arms raised, and using a dowel or plastic pipe to rehearse alignment before adding weight.
Does the cue work for everyone?
The source reports Zen’s personal experience and coaching advice; it does not establish that the cue is suitable for every person. People with injuries, persistent discomfort or mobility concerns should seek qualified professional guidance before trying the exercise.
Source: rss
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