Overhead Squat, starting positionOverhead Squat, finishing position
How to Perform
1Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.
2Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting. Once you are positioned, lift the barbell up until you can rest it on your chest.
3Move the barbell over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades. This is your starting position.
4Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling. Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times.
5Now use your feet and legs to help bring the weight back up to the starting position while exhaling.
6Repeat for the recommended amount of repetitions.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
Overhead Squat primarily targets the Quadriceps. It also works the Abdominals, Calves, Glutes, Hamstrings, Lower Back, Shoulders, Triceps as secondary muscles.
What equipment do I need for Overhead Squat?
Overhead Squat requires Barbell.
Is Overhead Squat suitable for beginners?
Overhead Squat is classified as expert level. Beginners should master foundational movements first.
Alternatives to Overhead Squat
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.
