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
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes