Barbell overhead squat

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Deltoids

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell overhead with both hands, using a grip slightly wider than shoulder-width. Keep your arms fully extended and your core engaged.
2. Begin the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor.
3. Push through your heels to return to the starting position, extending your hips and knees fully while keeping the barbell overhead. Repeat for the desired number of repetitions.

Form tips

• Keep your arms fully extended and your shoulders engaged to maintain control of the barbell.
• Focus on a controlled descent to maximize muscle engagement and prevent injury.
• Ensure your knees do not extend beyond your toes to avoid placing undue stress on the knee joints.