Barbell Overhead Squat
The barbell overhead squat is an advanced full-body movement that demands quad strength, shoulder mobility, and total-body stability. Snatch-grip the bar overhead with locked arms and squat to full depth while keeping the bar directly over your midfoot.
How to Perform
Use a wide snatch grip and press or snatch the bar to a locked-out overhead position.
Keep your armpits facing forward and actively push up into the bar throughout.
Squat slowly, maintaining the bar directly over your midfoot — not in front or behind.
Drive up through your whole foot while pressing hard into the bar overhead.
Brace your core as if you are about to be punched in the stomach.
Common Mistakes to Avoid
Letting the bar drift forward, which dumps the weight and risks shoulder injury.
Bending the elbows to compensate for poor shoulder mobility.
Cutting depth because the bottom position is uncomfortable — this limits quad activation.
Using too much weight before mastering the movement pattern with an empty bar.
Muscle Activation
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