The Barbell Overhead Squat is a challenging full-body exercise that targets the legs, core, shoulders, and upper back. It requires balance, strength, and flexibility to perform correctly.
How to perform
To do a Barbell Overhead Squat, follow these steps:1. Begin by standing with your feet shoulder-width apart, toes slightly turned out. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
2. Press the barbell overhead, extending your arms fully. Your elbows should be locked out and the barbell should be directly over your head.
3. Engage your core and keep your chest lifted as you lower into a squat. Push your hips back and bend your knees, lowering your body as if sitting back into a chair.
4. Keep your weight on your heels and your chest up as you lower down. Your thighs should be parallel to the floor or lower at the bottom of the squat.
5. Push through your heels to drive back up to the starting position, keeping the barbell overhead the entire time.
6. Repeat for the desired number of reps.
Tips for proper form:
- Keep your chest up and your core engaged throughout the movement.
- Make sure your knees track in line with your toes and do not cave in.
- Keep your back straight and avoid rounding the shoulders.
- Practice mobility work to improve flexibility in the shoulders, hips, and ankles for a better range of motion.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.