Barbell Overhead Squat

How to perform it

Step-by-step instructions

1. 01Take a light barbell from a rack onto your upper back, use a snatch-width grip, and press or push-press it to locked arms overhead.
2. 02Set your feet in a comfortable squat stance, brace your trunk, and press actively into the bar so it is balanced over your midfoot.
3. 03Bend the hips and knees together to squat between your thighs, keeping the whole foot planted and the bar vertically aligned over the middle of the foot.
4. 04Descend only as far as you can maintain locked elbows, active shoulders, a stable trunk, and knees tracking over the toes without pain.
5. 05Drive through both feet to stand fully while keeping the bar fixed overhead, then stabilize before lowering it safely to the rack or platform.