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Overhead Barbell Squat

Free Weights / Total Body / Expert
  • Quads
  • Shoulders
  • Abs
  • Calves
  • Triceps
  • Lower Back
  • Glutes
  • Hamstrings
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  • Variations
  • Tips
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How to do the Overhead Barbell Squat - Learn Proper Overhead Barbell Squat Form

  1. Step 1: Wth your feet wider than shoulder width apart, bend your knees and grasp a barbell with a wide grip and your palms facing inward.
  2. Step 2: Raise the barbell to your chest.
  3. Step 3: Fully extending your arms and retracting your shoulder blades, raise the barbell straight up toward the ceiling. For your starting position the barbell should be parallel to the floor and slightly behind your head.
  4. Step 4: Keeping the barbell high overhead, inhale as you squat down by bending your knees until your upper legs are parallel to the ground. Do not let your knees extend past your toes.
  5. Step 5: Powering your lift with your heels and your legs, exhale as you raise back to the starting position.
  6. Step 6: Repeat for a complete set.

Overhead Barbell Squat Variations and Overhead Barbell Squat Alternatives

  1. Variation 1: Use dumbbells instead of a barbell.
  2. Variation 2: Use a flat bench behind you and as you squat lightly tap your buttocks to the bench and then return to a standing position.

Overhead Barbell Squat Tips

  1. Tip 1: Keep your head up throughout the exercise.
  2. Tip 2: Keep your back straight througout the exercise.

Overhead Barbell Squat Records and Overhead Barbell Squat Statistics from Site Users

Overhead Barbell Squat - Similar Exercises

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Overhead Barbell Squat Workout Programs (Workout Plans that use the Overhead Barbell Squat)

Workout PlanDifficulty
Thumb Expert
Thumb Expert
Thumb Intermediate
Thumb Intermediate
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Overhead Barbell Squat Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Shoulders blue Abs blue Calves blue Triceps blue Lowerback blue Glutes blue Hamstrings blue Quads orange

Overhead Barbell Squat Equipment


Overhead Barbell Squat Training Details

The overhead barbell squat is a free weights and total body exercise that primarily targets the quads and to a lesser degree also targets the shoulders, abs, calves, triceps, lower back, glutes, and hamstrings.

The only overhead barbell squat equipment that you really need is the following: barbell. There are however many different overhead barbell squat variations that you can try out that may require different types of overhead barbell squat equipment or maye even require no equipment at all.

Learning proper overhead barbell squat form is easy with the step by step overhead barbell squat instructions, overhead barbell squat tips, and the instructional overhead barbell squat technique video on this page. The overhead barbell squat is a push exercise for those with a expert level of physical fitness and exercise experience. Watch the overhead barbell squat video, learn how to do the overhead barbell squat, and then be sure and browse through the overhead barbell squat workouts on our workout plans page!

Overhead Barbell Squat Sports

Overhead Barbell Squat Force Type: Push
Overhead Barbell Squat Mechanics Type: Compound
Overhead Barbell Squat Other Names: Overhead Barbell Squats, Overhead Squats, Overhead Barbell Squat, Overhead Squat

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