Description
A compound exercise that combines a standard squat with an overhead press. It works the thighs, glutes, core, shoulders, and arms, while also improving balance and coordination.
How to Do Barbell Overhead Squat
- 1Setup
Start by holding a barbell with a wide, snatch-grip overhead, arms fully extended, and the bar positioned directly over your shoulders and mid-foot.
- 2Setup
Stand with your feet shoulder-width apart, toes pointing slightly outward, and maintain a tall, engaged posture with a braced core.
- 3
Initiate the squat by simultaneously bending at your hips and knees, keeping your chest upright and the barbell actively pressed directly overhead.
- 4
Lower your hips down between your heels, maintaining a neutral spine and ensuring your knees track in line with your toes, descending as deep as your mobility allows.
- 5
Drive powerfully through your heels and mid-foot to stand up, extending your hips and knees while keeping your core tight and the barbell stable overhead.
Tips
- Prioritize mobility warm-ups for your shoulders, thoracic spine, and hips before attempting this exercise to ensure proper range of motion and safety.
- Maintain an active overhead position by constantly pushing the barbell towards the ceiling throughout the entire movement, as if trying to grow taller.
- Keep your gaze fixed slightly upward or straight ahead to help maintain an upright torso and prevent your chest from collapsing during the squat.
- Engage your core by bracing your abdominal muscles as if preparing for a punch, which helps stabilize your spine and transfer force efficiently.
Common Mistakes
- ×The barbell drifting forward or backward indicates a lack of core stability or shoulder mobility; actively press the bar up and maintain it directly over your mid-foot throughout the entire lift.
- ×Rounding your lower back at the bottom of the squat is often due to poor hip or ankle mobility; improve your mobility or reduce your squat depth until you can maintain a neutral spine.
- ×Knees caving inward during the squat indicates weak glutes or poor motor control; actively push your knees out, tracking them in line with your toes as you descend and ascend.
Variations
Barbell Quarter Squat
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Barbell Jefferson Squat
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Barbell High Bar Squat
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Barbell Full Squat
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