Barbell Overhead Squat
Barbell Overhead Squat
The Barbell Overhead Squat is a challenging, full-body exercise that combines a deep squat with an overhead press. This exercise not only targets your lower body but also demands significant mobility, stability, and strength from your upper body and core.
How to do Barbell Overhead Squat
- Start with the Barbell: Begin by pressing or snatching the barbell overhead with a wide grip. Stand with your feet shoulder-width apart, toes slightly turned out.
- Stabilize the Bar: Lock your arms out and position the barbell so that it's aligned over your midfoot. Keep your eyes forward and chest up.
- Initiate the Squat: Send your hips back and down while keeping the barbell overhead. Squat as deep as your mobility allows, aiming to get your thighs parallel to the floor.
- Maintain Position: Throughout the squat, keep the barbell stable and overhead. Your heels should remain flat on the floor.
- Rise Up: Drive through your heels to return to the starting position, keeping the barbell overhead throughout the movement.
Form Tips
- Upper Body Stability: Focus on stabilizing your shoulders and arms to keep the barbell in a steady overhead position.
- Core Engagement: Actively engage your core throughout the movement for balance and stability.
- Depth of Squat: Only squat as deep as you can while maintaining proper form and a stable barbell position.
- Even Weight Distribution: Keep the weight distributed evenly across both feet throughout the squat.
Primary Muscles Targeted
- Quadriceps: Engaged significantly as you lower and raise your body in the squat.
- Glutes and Hamstrings: Work together to support the squatting and lifting movements.
- Shoulders and Upper Back (Deltoids and Trapezius): Stabilize the barbell overhead.
Secondary Muscles Targeted
- Core Muscles: Including the abs and obliques, they are crucial for maintaining balance and posture during the squat.
- Forearms and Wrists: Used to maintain a firm grip on the barbell.
- Lower Back (Erector Spinae): Supports the spine and helps maintain proper posture throughout the exercise.
