Overhead Squat

Very demanding on trunk and shoulder mobility and stability; more of a technical exercise than a mass builder.

• Compound
• Barbell
• Advanced

How to do it

• Wide grip, bar locked out above the crown of your head
• Engage your lats to fix the bar behind you
• Go deep with the bar aligned over your mid foot

Sets, reps and tempo

Ranges: 3–6 technical reps · 2–4 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Letting the bar fall forward
• Losing your lower-back arch in the hole

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Shoulders
• Core / abs

Alternatives

• Front Squat
• Barbell Back Squat