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