The overhead squat is one of the most challenging yet rewarding barbell exercises. It demands strength, stability, balance, and mobility all at once. By holding a barbell (or PVC pipe) overhead while performing a full squat, you engage nearly every muscle in your body, making it a staple in Olympic weightlifting, CrossFit, and advanced strength training programs.

What is an Overhead Squat?

The overhead squat involves squatting with a barbell held overhead in a locked-out position. Unlike traditional squats, this variation requires significant shoulder and thoracic mobility, along with excellent core control and balance. Mastering this exercise not only improves strength but also carries over into movements like the snatch and clean & jerk.

Step-by-Step Instructions

1. Set Up

• Start with a PVC pipe or empty barbell for practice.

• Take a shoulder-width grip (or slightly wider), ensuring the bar sits comfortably overhead with straight arms.

• Position your feet shoulder-width apart or slightly wider, with toes turned slightly outward.

2. Lift the Bar Overhead

• Press or snatch the bar into the overhead position.

• Keep your arms fully extended and shoulders slightly shrugged upward to stabilize.

3. Engage Your Core

• Brace your midsection by taking a deep breath and tightening your core.

• Maintain a neutral spine without excessive arching in the lower back.

4. Descend into the Squat

• Push your hips back and down as you lower into the squat.

• Keep your chest upright and your gaze forward.

• Ensure your knees track in line with your toes as you descend.

5. Maintain Overhead Stability

• Keep the barbell locked out overhead directly above your midfoot.

• Engage your shoulders and lats to stabilize the weight.

• Focus on balance — the bar should stay stacked over your heels, not drift forward.

6. Stand Up

• Drive through your heels and extend your hips and knees at the same time.

• Keep the bar overhead until you are fully upright and stable before resetting.

Tips for Better Overhead Squats

Improve Mobility

Overhead squats require mobility in the shoulders, thoracic spine, hips, and ankles. Include shoulder pass-throughs, thoracic extensions, hip openers, and ankle stretches in your warm-up.

Use Progressive Loading

Begin with a PVC pipe or an empty bar to build technique. Only add weight once you can perform consistent, deep squats with good control.

Focus on Bar Path

The bar should stay in a straight line directly over your midfoot. Any forward drift puts stress on your shoulders and makes balance harder.

Work on Stability

Strong, active shoulders are key. Keep pressing up into the bar throughout the lift. A strong core helps resist arching or collapsing under the load.

Use Assistance if Needed

• Squat facing a wall to prevent leaning forward.

• Place a box or bench under your hips to guide depth.

• Supplement with goblet squats and overhead lunges for strength and mobility.

Train Balance and Coordination

Hold the bar in the overhead position for static holds to improve stability. Add single-leg work like step-ups and split squats to improve balance and coordination.

Benefits of Overhead Squats

• Builds total-body strength with focus on legs, shoulders, and core.

• Improves mobility in key joints like hips, shoulders, and ankles.

• Enhances balance and coordination under load.

• Develops stability for Olympic lifts such as the snatch.

• Great for identifying and correcting movement weaknesses.

The overhead squat is a true test of strength, flexibility, and control. While it may feel difficult at first, consistent practice will pay off in stronger lifts, improved mobility, and better athletic performance. Start light, focus on form, and gradually progress — and you’ll unlock one of the most powerful movements in strength training.