Barbell Overhead Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Adductor Magnus, Soleus, Gluteus Maximus
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Overhead Barbell Squat
How to: Barbell Overhead Squat
- Stand with your feet shoulder-width apart, holding a barbell overhead with arms fully extended.
- Lower your body by bending your knees and pushing your hips back, keeping your torso upright.
- Descend until your thighs are parallel to the ground or lower, if comfortable.
- Push through your heels to return to the starting position while maintaining the barbell overhead.
Common Mistakes
- Letting the knees cave inward.
- Lifting the heels off the ground.
- Leaning too far forward without a neutral spine.
Modifications
- Perform with no weight for beginners.
- Use a squat rack to assist with balance.
Tips
- Keep your core engaged throughout the movement.
- Ensure you maintain a neutral spine.
- Start with lighter weights to master the form.
Barbell Overhead Squat Alternatives
Tags
squat
quadriceps
strength
barbell
thighs
fitness