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Barbell Overhead Squat

Step by step instructions, muscle activation and variants for the Barbell Overhead Squat.

HardQuadriceps

About this exercise

A highly technical full-body movement in which a barbell is held locked out overhead in a wide snatch grip while performing a deep squat. It demands exceptional shoulder mobility, core stability, and lower-body flexibility, making it a staple in Olympic weightlifting development.

How to Perform

  • Set the barbell on a rack at shoulder height; grip it wide (snatch grip)
  • Press or snatch the bar overhead and lock both arms out fully
  • Stand with feet shoulder-width apart, toes slightly turned out
  • Brace the core hard and keep the bar directly over the mid-foot throughout
  • Initiate the squat by pushing the knees out and sitting the hips back and down
  • Descend to full depth while maintaining an upright torso and locked arms
  • Drive through the heels to stand, keeping the bar stable overhead
  • Re-rack or lower the bar safely when the set is complete

Muscle Activation

Primary
Quadriceps
Secondary
GlutesCalvesInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Barbell Overhead Squat

The Barbell Overhead Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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