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Exercise guide
Overhead Squat
A squat with a barbell locked out overhead in a wide snatch grip, demanding mobility, stability, and a strong core.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · erector spinae · lateral deltoid · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hold a barbell overhead with a wide snatch grip and arms locked out.
- Stand with feet slightly wider than shoulder-width.
- Squat down by pushing your hips back and bending your knees.
- Keep the bar directly over the middle of your feet.
- Drive through your heels to stand back up.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your armpits facing forward to lock the bar in place.
- Keep the bar over mid-foot with a more upright torso than a back squat.
- Work on shoulder and ankle mobility before adding load.