Overhead Barbell Squat
Muscle Groups: Quads, Glutes, Shoulders, Traps
Overhead Barbell Squat focuses on Quads, Glutes, Shoulders, Traps, with Hamstrings, Abs, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Overhead Barbell Squat with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a barbell with both hands above your shoulders.
- 2
Bend your knees and lower your hips back as if sitting in a chair, keeping the barbell steady above you.
- 3
Go down until your thighs are parallel to the ground, then press through your heels to return to the starting position.
Tips for Success
These tips will help you perform Overhead Barbell Squat safely and effectively while maintaining proper form.
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Keep your chest up and back straight to avoid straining your lower back.
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Ensure your knees don't go past your toes to maintain proper alignment and safety.
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Start with a light weight to master the form before increasing the load.
Secondary Muscles
While Overhead Barbell Squat primarily targets Quads, Glutes, Shoulders, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Abs, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Overhead Barbell Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Overhead Barbell Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
