Kysero
Try for free

Quadriceps · Advanced

Barbell Overhead Squat

Snatch-grip squat performed with the bar fixed overhead, integrating lower-body depth with shoulder, trunk, and whole-foot control.

View instructionsAll exercises
Back to all exercises
Barbell Overhead Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsShouldersTricepsUpper BackCore

Equipment

Barbell

Sets × reps

3 × 6

Rest

2 min

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.

Keep exploring

Variations

Browse the full library

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

Easier regressionDowel Balancing Overhead SquatHarder progressionBarbell 1 & 1/4 Overhead Squat

Keep exploring

Alternatives

Browse the full library

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

Comparable substituteDumbbell Overhead SquatComparable substituteBodyweight SquatComparable substituteFront Squat

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder