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The Barbell Overhead Squat is an advanced strength and mobility exercise that targets the legs, glutes, shoulders, and core. Holding the barbell overhead requires stability, coordination, and flexibility in the shoulders, hips, and ankles.
Stand with your feet shoulder-width apart and grip a barbell overhead with arms fully extended (snatch grip or slightly wider than shoulder-width).
Keep your chest up, core engaged, and the barbell directly above your head in line with your midfoot.
Lower into a squat by bending your hips and knees, keeping the barbell stable and torso upright.
Squat down until thighs are parallel to the floor (or deeper if mobility allows).
Push through your heels to return to standing, maintaining the bar overhead.
