Barbell Overhead Squat

The ultimate test of mobility and stability. It requires exceptional hip, ankle, and thoracic flexibility to squat with a bar overhead.

Exercise Details

Level: Advanced
Body Area: lower
Type: squat
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Quads

Secondary

Shoulders

Setup

Hold the bar overhead with a wide snatch grip. Lock your elbows and retract your shoulders. Stand with feet shoulder-width apart.

Instructions

1. Lower into a squat while keeping the bar vertically aligned.
2. Maintain a proud chest and neutral spine.
3. Drive through the midfoot to stand.
4. Keep your core intensely braced.
5. Focus on balance.

Common Mistakes

1. Bar drifting forward.
2. Rounding the back.
3. Heels lifting off the ground.

Alternative Exercises

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Upright Shoulder External Rotation

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Upright Row

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Squat On Bosu Ball

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Squat Mobility Complex

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Squat

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