Overhead Squat
Complete guide to Overhead Squat. Learn proper form, technique, and execution. Targets Full Body. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Overhead Squat
Add the appropriate amount of weight and set the barbell on a squat rack at shoulder height.
Grab the bar with a wide overhand grip and press it overhead, holding it locked out above your head.
Step back with your feet shoulder-width apart and toes turned slightly outward.
Retract your shoulder blades, engage your abs, and take a breath.
Squat down by bending your knees and pushing your hips back until your thighs are at least parallel with the floor. Keep the bar directly overhead throughout.
Drive through your heels to stand back up and exhale.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |