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Exercises › Quads › Overhead Squat

Overhead Squat

Overhead Squat is an expert compound barbell olympic weightlifting that mainly works your quads, with help from your abs, calves, glutes, hamstrings, lower back, shoulders and triceps.

💪 Quads🏋️ Barbell📈 Expert🔗 Compound🎯 3-5 sets of 5-10 reps
Overhead Squat: starting position
Starting position
Overhead Squat: end position
End position

How to do the overhead squat

  1. Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.
  2. Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting. Once you are positioned, lift the barbell up until you can rest it on your chest.
  3. Move the barbell over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades. This is your starting position.
  4. Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling. Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times.
  5. Now use your feet and legs to help bring the weight back up to the starting position while exhaling.
  6. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: QuadsSecondary: AbsSecondary: CalvesSecondary: GlutesSecondary: HamstringsSecondary: Lower backSecondary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Overhead Squat alternatives

Exercises that train the same main muscle.

SnatchBarbell · IntermediateClean PullBarbell · IntermediateFrankenstein SquatBarbell · IntermediateHang CleanBarbell · IntermediateOlympic SquatBarbell · IntermediateSnatch BalanceBarbell · Intermediate

FAQ

What muscles does the overhead squat work?

It mainly works your quads; your abs, calves, glutes, hamstrings, lower back, shoulders and triceps assist.

How many sets and reps of overhead squat should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the overhead squat good for beginners?

It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.

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