Barbell Squat Press
A full-body compound movement combining a front squat with an overhead press that targets quads, glutes, shoulders, and triceps to build strength, power, and conditioning; often used in high-intensity workouts.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Shoulders
Secondary Muscles
Hamstrings, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Shoulders
8/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head, Medial Head
Abs
6/10Rectus Abdominis
Hamstrings
5/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
5-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Set barbell in squat rack at shoulder height. Grip slightly wider than shoulders with overhand grip, unrack to front rack position with elbows high, feet shoulder-width apart.
- Inhale and squat by bending knees and hips, lowering until thighs parallel to floor.
- Drive through heels to extend hips and knees explosively.
- Use upward momentum to press barbell overhead from front rack.
- Fully extend arms with bar above head.
- Lower bar controlled to front rack.
- Repeat for reps, maintaining core brace.
Coaching Tips
Form Cues
- Elbows high in rack
- Drive through heels
- Core tight throughout
- Head through window on press
- Knees track toes
Breathing
Inhale during squat descent, brace core, and exhale forcefully during the upward drive and press.
Tempo
2-0-1
Range of Motion
Squat from full hip extension to thighs parallel or below; press from shoulders to full elbow and shoulder extension overhead.
Safety
Safety Notes
- Use safety pins set below squat depth
- Avoid if acute shoulder or back issues
- Start light to master form
- Clear area for movement
- Do not overload beyond control
Spotting
Use power rack with safeties; spotter assists unracking and catching if needed, but rack preferred for solo.
Common Mistakes
- Elbows dropping forward
- Rounding back in squat
- Knees caving inward
- Over-pressing with lower back arch
- Incomplete squat depth
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Knee instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Hip and ankle mobility for deep squat
Build Up First
- Proficiency in front squat
- Overhead press competency
- Core bracing technique
Also known as
Barbell Thruster, Squat to Overhead Press
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