Overhead Squat
- Pro
- Advanced
- Functional
- Gym
The overhead squat holds a barbell overhead with a wide snatch grip, arms locked and core braced, then squats down keeping the bar stacked over your mid-foot. It loads the quads and glutes through the squat while the front delts and abs fight to keep the bar locked overhead. Advanced lifters use it with a barbell in the gym or functional training, logged for weight and reps.
- Muscles
- Quads, Glutes, Front delts, Abs
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Hold the bar overhead with a wide snatch grip.
- Lock your arms and brace your core.
- Squat down keeping the bar over your mid-foot.
- Drive up while the bar stays locked out overhead.
Form cues
- Keep the bar stacked slightly behind your ears.
- Push your knees out in line with your toes.
- Hold your brace all the way down.
Common mistakes
- The bar drifts forward out of the overhead line. Pull the bar back over your ears as you squat.
- Knees collapse inward at the bottom of the squat. Drive your knees out over your toes.
- Lower back arches to keep the bar up. Brace your core instead of arching to compensate.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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