The barbell overhead squat is a compound exercise that targets the quads and requires holding a barbell overhead while performing a squat. It demands significant strength, balance, mobility, and coordination.
Also Works
GlutesHamstringsCalvesCore
How to Perform
1
Stand with your feet shoulder-width apart and toes slightly turned out.
2
Hold the barbell with a wide grip, positioning it overhead with your arms fully extended.
3
Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes.
4
Pause for a moment at the bottom, then push through your heels to return to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Use a snatch-width grip (wide) so the bar sits directly over your center of mass when overhead, not behind or in front of you.
•Actively Pushup against the bar throughout the entire squat to maintain a stable overhead position.
•Start with a PVC pipe or empty bar to build overhead squat mobility before adding any weight.
Common Mistakes
•Not having enough thoracic spine and shoulder mobility, causing the bar to drift forward as you descend.
•Using a grip that's too narrow, which makes it much harder to keep the bar over your center of gravity.
•Looking up at the bar during the squat, which compromises neck position and balance.