How to do a barbell overhead squat

Setup:

1. Barbell on Rack: Load the barbell on a squat rack at a height slightly below your shoulders.
2. Grip and Unrack: Stand facing the barbell, feet slightly wider than shoulder-width apart, toes slightly turned out. Unrack the barbell using a snatch grip (wide grip) or clean grip, bringing it to rest on your shoulders.
3. Press Overhead: Brace your core and press the barbell overhead, fully extending your arms. Keep your biceps in line with your ears.
4. Body Position: Engage your core, stand tall, and retract your shoulder blades slightly.

The Lift:

1. Initiate Squat: Keeping the barbell overhead, initiate the squat by bending at the hips and knees simultaneously. Push your hips back while keeping your chest up and back straight.
2. Squat Depth: Lower your body until your thighs are parallel to the ground or slightly below, while maintaining the barbell overhead.
3. Drive Upward: Push through your heels to stand back up, keeping your core engaged and the barbell stable overhead.
4. Repeat: Repeat the movement for the desired number of repetitions, maintaining proper form throughout.

Tips:

• Foot Position: Maintain a stable base with your feet firmly planted on the ground.
• Core Engagement: Keep your core engaged throughout the entire movement to maintain stability and protect your spine.
• Head Position: Keep your head neutral and gaze forward to maintain balance.
• Barbell Path: Aim to keep the barbell path as vertical as possible throughout the movement.
• Shoulder Mobility: Ensure you have adequate shoulder mobility before attempting this exercise with weight.