Overhead Squat
A squat performed with a barbell locked overhead in a wide snatch grip. It builds overhead stability, core control and the receiving position of the snatch.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Front Delts
- Traps (Trapezius)
Secondary muscles
- Adductors
- Side Delts
- Triceps
- Abs (Rectus Abdominis)
- Lower Back (Erector Spinae)
- Rotator Cuff
- Sets
- 3–5
- Reps
- 3–5
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Hold the bar overhead with a wide snatch grip, arms locked, bar over the mid-foot, feet shoulder-width with toes slightly out.
Brace and actively push the bar up into locked arms.
Sit down between the hips, keeping the bar over the mid-foot and the chest up.
Descend as deep as you can while the bar stays stable and the back neutral.
Drive up through the whole foot to stand, keeping the arms locked.
Breathing: Breathe in and brace at the top, hold through the descent and ascent, and exhale at the top.
Coaching tips
Push the bar to the ceiling
Bar over mid-foot
Knees out
Common mistakes
Bar drifting forward of the feet
Elbows bending
Heels lifting
Chest collapsing
Safety notes
Start with a PVC pipe or empty bar until mobility allows a stable position.
Squat in a rack or on a platform where the bar can be dropped away from you.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.