Overhead Squat

A squat with a barbell locked out overhead in a wide snatch grip, demanding mobility, stability, and a strong core.

How to do it

1. Hold a barbell overhead with a wide snatch grip and arms locked out.
2. Stand with feet slightly wider than shoulder-width.
3. Squat down by pushing your hips back and bending your knees.
4. Keep the bar directly over the middle of your feet.
5. Drive through your heels to stand back up.
6. Repeat for the desired number of reps.

Tips

• Keep your armpits facing forward to lock the bar in place.
• Keep the bar over mid-foot with a more upright torso than a back squat.
• Work on shoulder and ankle mobility before adding load.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Side deltoid, Traps