An advanced full-body squat variation with the barbell held overhead. It combines lower-body strength with shoulder mobility, trunk stability, balance, and coordination.
Begin by standing with your feet shoulder-width apart, toes slightly pointed out.
Grip the barbell with a wide overhand grip and press it overhead until your arms are fully extended.
Engage your core and ensure your elbows are locked out with the barbell directly above your head.
Initiate the squat by pushing your hips back and bending your knees, keeping your chest up and back straight.
Lower yourself until your thighs are at least parallel to the ground, maintaining the barbell's position overhead.
Push through your heels to return to the starting position, ensuring the barbell remains stable overhead throughout the movement.
Warm up thoroughly before attempting this exercise to ensure shoulder and hip mobility.
Focus on maintaining a tight core to stabilize the spine and prevent injury.
Keep your gaze forward to help maintain balance and posture during the squat.
Start with a lighter weight to master form and technique before progressing to heavier loads.
Ensure that your knees track over your toes during the squat to prevent strain on the joints.
Practice shoulder mobility exercises regularly to improve range of motion for this lift.
Letting the bar drift forward of the feet during the descent.
Allowing the elbows to bend or the torso to collapse at the bottom.
Loading…