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All quads exercisesQuads · Gym

Overhead Squat

A squat with the bar locked overhead in a wide grip — demands mobility, stability and control.

AdvancedBarbell3–5 × 3–5
Overhead Squat demonstration thumbnail — How To Do The Overhead Squat with Olympian Sonny Webster | EPISODE 2
QuadsBarbell

Overhead Squat

Demo · Mind Pump TV

Verified Overhead Squat demonstration by Mind Pump TV. Click to play.

How to do the Overhead Squat

  1. 1Wide snatch grip
  2. 2Arms locked, bar over mid-foot
  3. 3Sit straight down
  4. 4Practise with a PVC pipe first

Benefits of the Overhead Squat

  • Builds strength and size in the quads through a full, controlled range of motion
  • Also trains shoulders, core, upper back as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services