Strength Training · Olympic Weightlifting · Functional Fitness
Overhead Squat
The overhead squat is a barbell squat performed with straight arms overhead. It trains leg strength while challenging shoulder stability, balance, and control through your torso.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Position yourself under a bar racked at upper-chest height, with it across your upper back and your hands in a wide, even grip.
- Stand up to lift the bar off the hooks.
- Step back into a clear lifting area.
- Dip your knees slightly with your torso upright.
- Drive through your legs to press the bar overhead until your elbows are straight.
- Set your feet about shoulder-width apart with your toes turned slightly outward.
- Lower your hips between your heels with the bar vertically above the middle of your feet.
- Stand back up fully while maintaining the overhead position.
Form cues
- Push up into the bar
- Track your knees over your toes
- Keep your whole foot planted
- Inhale and brace before descending
Common mistakes
- Arching your lower backKeep your ribs stacked over your pelvis rather than leaning backward to support the bar.
- Forcing squat depthStop your descent at the deepest position you can control without losing your overhead alignment.
- Dropping into the bottomDescend at a steady pace so you can reverse direction without bouncing or wobbling.
- Using an excessively narrow gripWiden your grip enough to hold the bar overhead comfortably without forcing your shoulders backward.
Safety
Losing balance or overhead support can send the bar onto your head, neck, or body. Excessive load and fatigue also increase strain on your shoulders, wrists, and lower back.
- Practice getting the bar overhead and returning it to the rack with a training bar under qualified instruction before adding weight.
- Secure plates with collars and use a clear lifting area with room to release the bar safely.
- Learn how to move away from a missed lift before loading it; never try to catch a falling bar.
- Increase weight gradually and end the set when your overhead position becomes unstable.
If you have shoulder, wrist, back, or ankle pain, or cannot reach overhead comfortably, use an unloaded partial squat and seek guidance from a physiotherapist before loading.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Bumper Plate
- Knee Sleeves (optional)
- Lifting Belt (optional)
- Olympic Weightlifting Barbell
- Power Rack
- Rack Safety Supports
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps
- Rest
- 3 min
Start with a training bar or empty bar, prioritizing controlled repetitions over heavier weight.