Overhead Squat
10 reps
Hold the bar locked overhead and squat deep without letting it drift.
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QUADS
Overhead Squat
The overhead squat has you squat while holding a barbell locked out above your head, demanding serious mobility, balance, and core control. It strengthens the legs, core, and shoulders while exposing any restrictions in your ankles, hips, or thoracic spine. An advanced move that builds full-body stability and reinforces snatch positions.
How to do it
- 1
Grip the bar slightly outside shoulder-width, unrack it, step back, and set your feet just outside shoulder-width with toes slightly out.
- 2
Dip a quarter of the way down, then drive the bar up overhead, keeping it in line with your ears.
- 3
Keep your weight evenly spread across both feet throughout.
- 4
Begin the descent by sending your hips slightly back.
- 5
Let your knees track out over your toes while bracing hard to keep the spine from rounding.
- 6
Squat as deep as you can while staying neutral, then extend hips and knees back to standing.