Barbell overhead squat
The barbell overhead squat combines a deep squat with a bar held overhead, working your thighs and hips while involving your shoulders, upper back and middle. It builds whole-body strength and control for people who are already comfortable squatting and supporting a bar overhead.
Videos
With the bar staying overhead, you lower into a squat and return to standing, so your lower and upper body have to work together throughout the movement. You should mainly feel the effort across the front of your thighs and through your hips, with steady work in your shoulders, upper back, arms and middle to keep the bar supported.
Choose it when you want one movement that develops leg strength alongside overhead control and whole-body coordination. It suits you if you already have a comfortable squat and can hold a bar overhead without your shoulders or wrists feeling strained. Because it asks for mobility, balance and control at the same time, it is not usually an entry-level barbell exercise.
It is worth doing while you are still fresh, since holding the bar overhead makes concentration and control especially important. It can fit into a lower-body or whole-body session rather than needing a separate place in your week. If a barbell is not available, an overhead bodyweight squat with your arms raised can rehearse the same general shape.
How to do it
Stand with your feet about shoulder-width apart and hold the barbell overhead with your hands wider than your shoulders.
Keep your arms straight with the bar positioned above the middle of your feet.
Brace your middle and keep your chest facing forward as you prepare to squat.
Bend your knees and hips to lower into a squat while keeping the bar centered overhead.
Continue down to a comfortable depth, keeping your heels planted and your knees pointing in the same direction as your toes.
Press through your feet to stand upright, finishing with the bar centered over the middle of your feet.