Barbell Overhead Squat

Barbell Overhead Squat


This exercise involves holding a barbell overhead while performing a squat. It requires a great deal of core and shoulder stability, as well as leg strength and flexibility. It is a challenging exercise that can improve overall strength and mobility.

Muscle Group

Equipment Required

Barbell Overhead Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Hold the barbell with both hands, palms facing up, and raise it above your head until your arms are fully extended.
  3. Engage your core and lower your body into a squat position, keeping your back straight and your knees in line with your toes.
  4. As you lower your body, keep the barbell stable above your head and maintain a straight line from your hands to your shoulders.
  5. Lower your body until your thighs are parallel to the ground, then push back up to the starting position.
  6. Repeat for the desired number of reps.

Barbell Overhead Squat Form & Visual

Barbell Overhead Squat

Barbell Overhead Squat Benefits

  • Improves overall strength and stability in the lower body, core, and upper body
  • Increases flexibility and mobility in the hips, ankles, and shoulders
  • Enhances balance and coordination
  • Engages multiple muscle groups at once, leading to a more efficient workout
  • Can help improve posture and alignment
  • Challenges the mind-body connection and requires focus and concentration
  • Can be modified for different fitness levels and goals

Barbell Overhead Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core
  • Shoulders
  • Triceps

Barbell Overhead Squat Variations & Alternatives

  • Dumbbell Overhead Squat
  • Kettlebell Overhead Squat
  • Single Arm Overhead Squat
  • Front Squat
  • Back Squat
  • Zercher Squat
  • Overhead Press
  • Thruster
  • Snatch