Overhead Squat
Squat with the bar locked out overhead on a wide grip. Demands and builds mobility, balance, and core control, and lays the foundation for the snatch.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Press or snatch the bar overhead with a wide grip and locked elbows.
- Set the feet shoulder-width with the bar stacked over midfoot.
- Brace the core and push up into the bar with active shoulders.
- Squat down between the heels while keeping the bar over midfoot.
- Hold the bottom for a count without letting the chest drop.
- Drive up through the whole foot to standing with the bar locked out.
Watch for
- The bar drifting forward as you descend.
- Elbows unlocking under load.
- Heels rising off the floor.
Breathing
Inhale and brace at the top, exhale as you complete the ascent.
Tip
Start with an empty bar or a stick; this lift rewards mobility and stability before load.
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