Legs
Barbell Overhead Squat
Snatch-grip the barbell and press it overhead to full lockout. Set feet shoulder-width apart with toes slightly out.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Quadriceps
- Gluteus Maximus
- Deltoids
Secondary muscles
- Hamstrings
- Trapezius
- Core Stabilizers
- Erector Spinae
Target muscles
- legs
How to perform
- 1
Snatch-grip the barbell and press it overhead to full lockout.
- 2
Set feet shoulder-width apart with toes slightly out.
- 3
Brace core and keep arms fully extended.
- 4
Descend into a squat while keeping the bar directly over mid-foot.
- 5
Reach full depth with hips below knees while maintaining upright torso.
- 6
Drive through heels to stand back up, keeping bar stable overhead.
Safety & form
Train smart. Read these notes before adding heavy load.
