Full body / Advanced / Compound (multi-joint)

Barbell Overhead Squat

A squat with the barbell held overhead in a wide grip that demands leg strength, shoulder stability and mobility.

At a glance

Primary

Quads, Glutes

Secondary

Front delts, Upper back (rhomboids, mid/lower traps), Abs, Lower back (erectors), Adductors

Equipment

Barbell

Movement pattern

Squat, Overhead push

Level

Advanced

Type

Full body, Compound (multi-joint), Balance / unstable

Loads the shoulder, knee, lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Hold a barbell overhead with a wide snatch-width grip and arms locked.
2. Stand with feet a little wider than shoulder width, toes slightly out.
3. Keeping the bar over your mid-foot and arms straight, squat down until your thighs are at least parallel.
4. Stand back up while keeping the bar stable overhead.

Tips

• Actively push up into the bar and keep the shoulder blades tight.
• Build mobility with a dowel first.

Common mistakes

• ✗ Bar drifts forward as you descend.

  Why it hurts: The shoulders take a heavy load at the end of their range, straining the rotator cuff, and the lower back tries to compensate.

  ✓ Instead: Keep the bar over mid-foot, push up into the bar and practise with a dowel before adding weight.

• ✗ Soft elbows under load.

  Why it hurts: A bent elbow lets the bar collapse and wrenches the shoulder or elbow.

  ✓ Instead: Lock the elbows and actively press the bar toward the ceiling through every rep.

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