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Quadriceps · Advanced

Barbell 1 & 1/4 Overhead Squat

Advanced one-and-one-quarter overhead squat requiring two controlled bottom positions while the bar remains fixed over midfoot.

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Barbell 1 & 1/4 Overhead Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsShouldersUpper BackCore

Equipment

Barbell

Sets × reps

3 × 5

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Take a wide snatch grip, place the bar securely overhead, and set your feet in a stable overhead-squat stance.
  2. 02Lock your elbows, press actively into the bar, brace your trunk, and keep the bar balanced over your midfoot.
  3. 03Descend to your full controlled squat depth, then rise through approximately the bottom quarter of the movement.
  4. 04Lower back to the bottom under control without allowing the bar to drift or your knees to collapse inward.
  5. 05Stand fully to complete one repetition; the partial rise plus the full rise constitutes one and one-quarter repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBarbell Overhead SquatRelated variationDowel Balancing Overhead Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteDumbbell Overhead Squat

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