Overhead Squat
Also known as: Barbell Overhead Squat, Overhead Barbell Squat, OHS, BB Overhead Squat, Overhead Squats, Snatch Grip Overhead Squat, Barbell OHS
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Hold the barbell overhead with a wide snatch grip and arms locked, bar over the back of your neck.
- Stand with feet shoulder-width apart, toes out, and brace hard.
- Squat down keeping the bar over mid-foot and the torso as upright as possible.
- Stand up while pressing up into the bar, arms straight throughout.
Cues
- Actively push the bar up and spread it apart.
- Keep the bar stacked over the shoulders, hips and mid-foot.
- Learn it with a dowel or empty bar; it demands shoulder and ankle mobility.
- If you lose the bar, push it away and step out from under it; train with bumper plates on a clear platform.
Common mistakes
- Letting the bar drift forward.
- Bending the elbows under load.
- Loading it heavy before you can hold a deep, stable bottom position.