Strength

Barbell Overhead Squat

The Barbell Overhead Squat is a full-body workout targeting thighs, hips, shoulders, and core. It blends strength training with flexibility, promoting muscle balance and body control through a deep squat with an overhead barbell.
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Barbell Overhead Squat instructions
Step-by-step instructions
1
Stand with the barbell positioned on your upper back, hands gripping a little wider than shoulder-width apart.
2
Push the barbell up over your head, fully extending your arms.
3
Position your feet a bit wider than shoulder-width apart and point your toes slightly outwards.
4
Slowly bend your knees and lower your body until your thighs are parallel with the floor.
5
Push back up to your starting position, keeping the barbell balanced above your head. Repeat for the programmed number of reps.
Stand with the barbell positioned on your upper back, hands gripping a little wider than shoulder-width apart.
Push the barbell up over your head, fully extending your arms.
Position your feet a bit wider than shoulder-width apart and point your toes slightly outwards.
Slowly bend your knees and lower your body until your thighs are parallel with the floor.
Push back up to your starting position, keeping the barbell balanced above your head. Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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