Overhead squat with barbell

Exercise overview

Primary muscle group: Legs

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 25

Average per rep (lbs)*: 55

Description: Setup: Place a barbell on the floor in front of you. Stand with your feet wider than shoulder-width apart. Grip: Bend your knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be wider than shoulder-width apart. Lift to Chest: Lift the barbell up until you can rest it on your chest. Stand up straight. Position Overhead: Move the barbell over and slightly behind your head with fully extended arms. Keep your head up and back straight. Beginning Position: Retract your shoulder blades to ensure stability. This is your starting position. Lowering Movement: Slowly bend your knees and lower your body until your thighs are parallel to the ground, inhaling as you go. Maintain a straight back and extended arms. Raising Movement: Push through your feet and legs to return to the starting position, exhaling as you lift. Repetition: Repeat the exercise for the recommended number of repetitions. Ensure you use a comfortable weight to maintain proper form.

Exercise ID: 00247

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Master the Foundation: Ensure your core is engaged and your spine remains neutral. This helps in maintaining stability throughout the movement.
Proper Grip: Hold the barbell with a wide grip – wider than shoulder-width apart – to ensure balance and control.
Shoulder Stability: Keep your shoulders externally rotated and active. Imagine trying to squeeze oranges in your armpits. This will help in maintaining the barbell's position overhead.
Foot Position: Position your feet shoulder-width apart or slightly wider. Point your toes slightly outward, around 30 degrees, to allow for better hip and ankle mobility.
Depth Control: Lower yourself to a depth where your thighs are at least parallel to the floor. Aim for a fuller range of motion, but ensure you maintain control and proper form.
Bar Path: Focus on keeping the barbell directly above the midfoot throughout the squat. This helps in maintaining balance and reducing the risk of injury.
Flexibility Focus: Ensure you have good mobility in your shoulders, hips, and ankles before attempting heavier weights. Regularly stretch and perform mobility exercises to enhance your range of motion.
Breathing Technique: Inhale deeply before beginning the squat to brace your core, and exhale steadily as you rise back to the standing position.
Progress Gradually: Start with lighter weights to perfect your form before progressing to heavier loads. It's crucial to prioritize technique over the amount of weight lifted.
Engage Your Midline: Keep your ribcage down and engaged with your midsection to prevent overarching in your lower back during the movement.

Exercise overview

Exercise tips and tricks

Download the app