How to perform Barbell Overhead Squat with proper form
Setup
- Bar Position: Start with the barbell on your upper back in a back squat position.
- Grip: Use a wide grip on the bar. Elbows should be extended.
- Foot Placement: Stand with your feet shoulder-width apart, toes slightly pointed outward.
Execution
- Lift Off: Press the bar overhead, stabilizing it with your arms locked out and straight.
- Squatting down: Begin to squat by pushing your hips back and bending your knees.
- Depth: Lower your body until your thighs are at least parallel to the ground or lower, keeping the bar directly over your center of gravity.
- Maintain Form: Keep your chest up, back straight, and core engaged throughout the movement.
- Knees Alignment: Ensure your knees track over your toes without collapsing inward.
Rising Up
- Push Through Heels: Drive through your heels to stand back up.
- Return: Return to the starting position while maintaining the bar overhead.
Key Points
- Core Stability: Keep your core tight to stabilize the torso.
- Wrist Position: Wrists should be straight and in line with the bar.
- Breathing: Inhale on the way down, exhale on the way up.
Common Mistakes
- Allowing the bar to drift forward.
- Losing balance or leaning forward excessively.
- Not achieving sufficient squat depth.
Ensure proper technique is followed to maximize benefits and minimize injury risks.
Exercises
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Smith Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Good Morning, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes
Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps
Lying Leg Curl, Band
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Lying Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves
Reverse Lunge, Barbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Dumbbell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Kettlebell
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Reverse Lunge, Bodyweight
Type: Lower, Legs
Target: Glutes, Hamstrings
Synergist: Calves
Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves