Barbell Overhead Squat
About
This advanced full-body move has you squatting with a barbell overhead, challenging your legs, core, and shoulder stability.
How to Barbell Overhead Squat
Starting Position
1. Grab the barbell wide and lift it above your head, extending your arms straight.
2. Position your feet shoulder-width apart, with your toes slightly pointed outward.
3. Open your chest and align the barbell so that it is vertical above your head.
Proper Form
1. Push your hips back and slowly lower yourself into a squat by bending your knees.
2. Aim to lower yourself only until your thighs are parallel to the ground.
3. Keep the barbell from shifting forward or backward by maintaining a vertical position with your arms and core.
4. Push through your heels to rise back up to the starting position.
Breathing Technique
Breathe in while going down, and breathe out while standing up.
Precautions
1. If you lack shoulder and hip mobility, practice first with a light bar or PVC.
2. Please pay attention to alignment to prevent the knees from caving in.
3. If the barbell collapses, stop and set it upright immediately, and do not lift excessive weight.
From the Community
Share your experience, ask questions, and get tips from other athletes.
Barbell Overhead Squat Community
Join the Community →Barbell Overhead Squat Alternatives
Get Personalized Plans
and More detailed guidance with Planfit
