Overhead squat

Muscles worked

Also works

You need

How to do it

1. Place an empty barbell on a squat stand at collarbone height.
2. Stand in front of the bar and grab it with a double overhand grip. Keep your hands well apart from one another, but not to the point where you experience shoulder discomfort.
3. Tuck your head underneath while keeping your hands on the bar, placing your upper back against the barbell. Keep your feet together with your knees bent slightly.
4. Engage your abs, take a breath, and extend your knees to unrack the barbell from the stand.
5. Take a couple of careful steps back to clear some room for the exercise.
6. Take another breath, dip slightly by bending your knees, and push-press the barbell into an overhead position. Using an empty barbell is crucial for getting used to the proper setup.
7. Once in an overhead squat position, take another breath, brace your core, and descend.
8. Bend your knees slightly, keeping your heels in contact with the floor. Avoid hyperextending your back. Instead, keep your abs engaged and aim for a neutral spine position.