# Overhead Squat

URL: https://heatsy.app/ex/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: Legs, Glutes, Shoulders

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Deltoid, Trapezius, Adductor Magnus, Soleus
- Holds: Serratus Anterior, Rhomboids, Erector Spinae, Rectus Abdominis, Triceps

## Equipment

- Barbell

## Technique

1. Hold the barbell overhead with a wide snatch grip and arms locked, bar over the back of your neck.
2. Stand with feet shoulder-width apart, toes out, and brace hard.
3. Squat down keeping the bar over mid-foot and the torso as upright as possible.
4. 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.

## Alternatives

- [Barbell Front Squat](https://heatsy.app/ex/front-squat)
- [Barbell Back Squat](https://heatsy.app/ex/back-squat)