Overhead Squat

Technique

Press a barbell overhead with a wide grip and lock out your arms. Keeping the bar directly above your midfoot, squat down as deep as mobility allows while keeping your torso upright. Drive back up, maintaining the bar's position overhead throughout. Keep your core braced tightly to protect your lower back.

Steps

1. Take a wide grip and press the barbell overhead
2. Lock your elbows and brace your core
3. Keep the bar above your midfoot as you descend
4. Squat as deep as your mobility allows with your torso upright
5. Drive through your feet to stand while keeping the bar overhead

Common mistakes

• Letting the bar drift forward of the midfoot
• Bending the elbows during the squat
• Allowing the knees to collapse inward
• Losing spinal position at the bottom

Variations

• Heels-elevated overhead squat
• Pause overhead squat
• Overhead box squat
• Single-arm dumbbell overhead squat

FAQ