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Barbell Overhead Squat
Barbell overhead squat that targets quads, glutes, core and shoulders to build full-body strength, mobility and stability; requires excellent balance and overhead lockout.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
5/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Lower Back
7/10Erector Spinae
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques
Shoulders
6/10Anterior Delts, Medial Delts
Hamstrings
4/10Biceps Femoris
Adductors
4/10Adductor Magnus
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
180-240 seconds
How to Perform
Position barbell in squat rack at shoulder height. Grip wide overhead, unrack and press to lockout arms fully extended with bar over mid-foot. Feet shoulder-width, toes out slightly, core braced.
- Push hips back and bend knees to lower body while keeping torso upright and bar over mid-foot.
- Descend until hip crease is below knee tops, elbows locked and shoulders active.
- Drive through heels to extend hips and knees simultaneously, rising evenly.
- Stand fully with hips and knees locked, maintaining bar position.
- Repeat for reps, then rerack or lower to shoulders.
Coaching Tips
Form Cues
- Bar over mid-foot
- Torso upright
- Elbows locked
- Drive through heels
- Core tight
Breathing
Inhale deeply to brace core before descent, exhale during ascent while maintaining brace.
Tempo
3-1-1
Range of Motion
Lower until hip crease is at or below knee height; fully extend hips and knees at top with arms locked overhead.
Safety
Safety Notes
- Use safety pins set below squat depth
- Start with PVC pipe for form
- Avoid if shoulder or wrist pain present
- Warm up shoulders and ankles thoroughly
- Bail by pushing bar away if unstable
Spotting
Spot from behind shoulders for heavy sets; assist by supporting bar path if form breaks. Use rack pins for solo training.
Common Mistakes
- Forward torso lean
- Bending elbows
- Knees caving inward
- Uneven hip-chest rise
- Poor shoulder stability
When to Avoid
- Shoulder impingement
- Wrist instability
- Lower back injury
- Poor thoracic mobility
Flexibility Needed
- Full shoulder flexion overhead
- Ankle dorsiflexion for depth
- Thoracic spine extension
Build Up First
- Mastery of overhead press
- Proficient back squat
- Core bracing proficiency
Also known as
Overhead Squat, OHS, Snatch Grip Overhead Squat
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