Overhead Squat

How to do it

1. Hold a barbell overhead with a wide snatch grip and arms locked out.
2. Stand with feet slightly wider than shoulder-width.
3. Squat down by pushing your hips back and bending your knees.
4. Keep the bar directly over the middle of your feet.
5. Drive through your heels to stand back up.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Barbell Squat, it loads Mid-back / traps 25 points higher, Abs 20 points higher, Hamstrings 15 points lower. Compared with the Barbell Reverse Lunge, it loads Abs 35 points higher, Abductors (outer hip) 35 points lower, Mid-back / traps 25 points higher.

Other ways to train this

• Barbell Squat BarbellIntermediate
• Leg Press Machines
• Hack Squat Machines
• Dumbbell Front Squat DumbbellsIntermediate
• Front Squat BarbellProfessional
• Smith Machine Squat Smith machine
• Bodyweight Squat Bodyweight
• Jump Squat BodyweightIntermediate
• Kettlebell Front Squat Kettlebells
• Band Squat Resistance bands
• Dumbbell Squat Dumbbells
• Single-Leg Press Machines
• Smith Machine Front Squat Smith machine
• Pistol Squat BodyweightProfessional
• TRX Squat Suspension trainer
• TRX Pistol Squat Suspension trainerIntermediate
• Kettlebell Squat Kettlebells
• Horizontal Leg Press Machines

Other exercises for the Quads

• Barbell Reverse Lunge 75% BarbellIntermediate
• Barbell Thruster 70% BarbellIntermediate
• Sumo Deadlift 55% BarbellProfessional
• Trap-Bar Deadlift 50% BarbellIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.