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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 overhead squats. He recommends building up with mobility work and lighter variations before attempting the demanding movement with 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 edges of the feet and press the knees outward. In a Fit&Well report, Zen described the cue as a way to engage the glutes during a demanding squat variation that also calls for mobility, core control and stability.
Zen, founder of ZLIFE, told Fit&Well that the overhead squat is a full-body movement requiring consistent mobility, core activation and flexibility. The exercise involves squatting while holding a pipe or barbell overhead, with the weight kept steady above the shoulders. Zen said the glutes support the movement throughout its range, and advised widening the knee position while directing pressure toward the outer feet as the lifter lowers.
The report recommends learning the movement in stages rather than starting with a loaded barbell. It suggests first checking mobility in the ankles, hips, spine and shoulders, then practicing a bodyweight squat with the arms raised. Wall-based squat-and-reach exercises and wall-facing squats with raised arms are offered as ways to work on the position before progressing to an unsupported version.
For the next stage, Fit&Well advises using a dowel, plastic pipe or broomstick to rehearse alignment and warm up. Zen also recommends a Frankenstein squat, in which the arms are held forward at shoulder height rather than overhead. The report says this position is easier to stabilize while still challenging the core, glutes and mobility used in an overhead squat. It advises seeking a fitness professional or spotter when attempting the more advanced overhead version, particularly with a barbell.
A Cue for Better Squat Control
The report gives readers a specific technique adjustment to try while practicing a complex lift, rather than presenting the overhead squat as a movement to rush into. The outer-foot pressure and outward knee cue may help lifters focus on glute engagement and knee tracking, while the staged exercises offer a way to rehearse the position with less load and less overhead demand.
The movement’s requirements also mean that being able to squat with weight alone does not establish readiness to hold a bar overhead. The source emphasizes mobility and stability alongside strength. For people who do not plan to perform the loaded version, the preparation work may still provide practice in upright posture, control and squat mechanics, though the report does not present research or measured outcomes proving a particular benefit.
wooden mobility dowel stick for squat and shoulder mobility exercises
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Building Toward the Overhead Position
The overhead squat is an advanced variation of the squat: the lifter holds a bar or training implement overhead while lowering and standing back up. Because the arms and implement must remain stable while the hips and knees move, the exercise combines lower-body movement with upper-body positioning. Zen’s advice, as reported by Fit&Well, focuses on the glutes as well as the wider coordination needed to keep the movement controlled.
The suggested progression moves from bodyweight practice to a light implement and then, if appropriate, to a barbell. The Frankenstein squat provides an intermediate option with the arms forward, a position Zen says is easier to stabilize. Fit&Well’s instructions for the overhead version include feet around shoulder-width apart, a slightly turned-out toe position, braced core, locked elbows and a steady bar directly over the shoulders. These are the report’s coaching directions, not a personalized assessment of any reader’s readiness.
“The glutes support the whole movement, top to bottom.”
— Francesco Zen, speaking to Fit&Well
Limits of the Reported Advice
The source presents Zen’s coaching experience and recommendations; it does not report a controlled study, measurements of performance changes or evidence that this cue works for every lifter. It is not clear how long Zen practiced the movement, what loads he used, or whether the cue was evaluated by another trainer. Readers’ mobility, strength, injury history and technique can differ, so the advice is not an individual assessment.
Fit&Well does not specify an exact timetable or set of readiness tests for progressing from bodyweight practice to a pipe and then a barbell. It also does not provide injury-prevention guarantees. The report’s recommendation to work with a professional or spotter reflects the lift’s technical demands, but the appropriate support depends on the person and setting.
Practice Before Adding Load
Fit&Well’s guidance is to work through the preparation stages and practice regularly, moving to the next variation only when the current position can be controlled. A reader interested in the lift can begin with raised-arm bodyweight squats, then rehearse the overhead position with a dowel or plastic pipe. The report also points to the Frankenstein squat as an intermediate exercise and recommends a qualified fitness professional or spotter for the advanced movement.
No further announcement, test or follow-up from Zen is included in the source material. The practical next step is therefore continued practice, with technique and mobility prioritized over load; whether or when to progress should be judged individually rather than inferred from the cue alone.
Key Questions
What squat tip did Francesco Zen share?
Zen told Fit&Well to shift weight toward the outer parts of the feet and press the knees outward while lowering, to help engage the glutes.
Should beginners start with a barbell overhead?
No. The Fit&Well report recommends practicing first with bodyweight and raised arms, then using a dowel, plastic pipe or similar light implement before considering a barbell.
What is a Frankenstein squat?
It is a squat variation with the arms extended forward at shoulder height, or a bar balanced across the front of the shoulders. Zen says the position is easier to stabilize than holding the arms overhead while practicing related core, glute and mobility demands.
What preparation does the report recommend?
The report points to mobility in the ankles, hips, spine and shoulders, along with bodyweight practice and work on keeping the torso and arms controlled. It also recommends professional guidance or a spotter for the advanced barbell version.
Does the cue guarantee better form?
No. The source reports Zen’s personal coaching advice and does not provide research showing that the cue works for everyone. Individual technique and readiness vary.
Source: rss
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