Overhead Squat

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Overhead Squat


Utility: Power
Mechanics: Compound
Force: Push



Snatch or Hang Snatch barbell over head with very wide overhand grip. Position toes outward with wide stance. Maintain bar behind head with arms extended.


Descend until knees and hips are fully bent or until thighs are just past parallel to floor. Knees travel in direction of toes. Extend knees and hips until legs are straight. Return and repeat.


Keep head forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. See Squat Analysis. Optional: Accelerate when squatting up slowing just before full extension.

Force (Articulation)



Exercise Directory | Olympic Lifts

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