Overhead Squat

What it is

This advanced compound movement challenges your entire body, requiring significant mobility and strength. It involves squatting while holding a barbell overhead, primarily targeting your quadriceps. You will also engage your core, glutes, hamstrings, shoulders, and triceps for stability and power. This full-body exercise builds significant functional strength and coordination.

Technique tips

• Maintain a fully extended arm position overhead throughout the movement.
• Keep your head up and your back straight to protect your spine.
• Lower slowly until your thighs are parallel to the ground.
• Inhale as you descend, then exhale powerfully as you stand up.
• Retract your shoulder blades to create a stable base overhead.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.