Barbell Overhead Squat

Setup

1. 01Take a wide snatch grip on the barbell.
2. 02Press or snatch the bar to a locked overhead position.
3. 03Set feet shoulder-width with toes slightly out.
4. 04Pull the shoulder blades up into the bar.

Execution

1. 01Squat down while keeping the bar over midfoot.
2. 02Push the knees out as the hips descend.
3. 03Reach full depth with the torso tall.
4. 04Drive up while the arms stay locked overhead.

Checkpoints

• -The bar stays stacked over the midfoot the whole rep.
• -Elbows remain fully locked from start to finish.
• -Armpits face forward with an active shoulder shrug.
• -The torso stays as vertical as possible.

Common mistakes

• -Letting the bar drift forward of the base.
• -Bending the elbows under load.
• -Cutting depth due to ankle or thoracic stiffness.
• -Gripping too narrow, raising the overhead demand.