Barbell Overhead Squat
Hold the bar locked overhead with a wide grip and squat deep, keeping the bar stacked over the mid-foot.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Barbell
- Movement
- Legs
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the quads, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Overhead Squat work?
- The Barbell Overhead Squat mainly works the quads and glutes.
- What equipment do you need for the Barbell Overhead Squat?
- A barbell.
- How many sets and reps of the Barbell Overhead Squat?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Overhead Squat?
- ATG Split Squat, Backward Sled Drag, Band Squat and Belt Squat work the same main muscle.
Program it for your clients
Coaches add the Barbell Overhead Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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