The Overhead Squat is one of the most technically demanding and rewarding lifts in CrossFit and Olympic weightlifting. It involves holding a barbell (or other load) overhead with locked arms while performing a full-depth squat. This movement tests your mobility, balance, strength, and coordination all at once.
Because the weight is held overhead and not across your back or shoulders, the overhead squat forces the athlete to maintain an upright posture with active shoulders and a braced core. Every rep requires attention to detail, as the position of the barbell must remain directly over the midline of the body for stability and efficiency.
Overhead squats build strength in the lower body, challenge shoulder mobility, and improve full-body proprioception. They are a key movement in Olympic lifting progressions, as well as a cornerstone of many CrossFit workouts and skills assessments. Mastering this lift unlocks better snatches, improved posture, and greater strength through range of motion.
box jump workout, for time workout, overhead squat workout, pull-up workout
6 Overhead Squats
7 Pull-ups or C2B
6 High Box Jumps @24/30 inch
bar muscle up workout, box jump over workout, burpee pull-up workout, overhead squat workout
20-15-10-5
Overhead squat -
Bojump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
TC: 10
burpee over rower workout, overhead squat workout, row workout, v-up workout
6 Overhead squats
12 V-ups
18/22 cal Row
Max Effort Burpees over rower
bar facing burpee workout, bike erg workout, overhead squat workout, row workout
200/250 m row + 4 Overhead squat -
300/400 m bike + 6 Bar facing burpees
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1 Power snatch - Intermediate: 35/50 RX: 40/60
2 OH squat - Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - Intermediate: 35/50 RX: 40/60
TC: 16
for time workout, overhead squat workout, running workout, squat snatch workout
200 m Run
2 Squat Snatch
3 Overhead Squats
Rest 1 min
These muscles are responsible for holding the barbell stable and overhead throughout the movement. The isometric strength required helps build endurance and control.
Your core is heavily taxed in the overhead squat to maintain an upright torso and keep the spine neutral, especially under load and at full depth.
The primary drivers of the squat. They provide the power to stand back up and stabilize the descent, while also engaging differently than in traditional squats due to the overhead load.
These keep the torso tall and the spine in a strong position while supporting the load overhead.
Balance and flexibility in the ankles and feet are essential to stay stable and controlled throughout the movement.
Start by cleaning and pressing the barbell (or snatching it) overhead. Your grip should be wide, arms fully extended, shoulders active, and the bar balanced over the middle of your foot.
Position your feet shoulder-width apart or slightly wider, turn the toes slightly out, and take a deep breath to brace your core. Keep the chest up and engage your lats to lock the bar in place overhead.
Push your hips back and down while tracking your knees outward. Keep the bar directly overhead in line with your shoulders and midfoot. Stay upright and avoid collapsing forward.
Squat until the hips are below the knees while maintaining balance and tension. Drive through your heels to return to a standing position, keeping the bar stable overhead at all times.
Absolutely. The overhead squat works your body in a completely integrated way, helping to develop strength, mobility, and precision. Unlike other squatting patterns that focus mostly on the legs, this movement tests your ability to stabilize and coordinate the entire body under load.
It’s one of the most revealing lifts in CrossFit and Olympic weightlifting because it highlights weaknesses in mobility, balance, and control. By incorporating it into your training, you improve overall posture, strengthen your core, and gain mastery over one of the most transferable lifts in all of strength sports.
The overhead squat forces multiple muscle groups to work together efficiently, building balance and movement synchronization that translates to other lifts and athletic efforts.
The locked-out position overhead trains the shoulder girdle and core like few other movements, developing resilience and control under tension.
This lift requires and reinforces ankle, hip, thoracic, and shoulder mobility. It also strengthens upright posture under resistance, which supports healthy movement in other exercises.
Mastery of the overhead squat is essential for progressing into snatches, clean & jerks, and complex barbell cycling. It forms the foundation of great barbell technique.
The overhead squat targets key muscle groups to support performance in and out of the gym.
Improves timing and mechanics by demanding smooth and efficient movement.
Helps athletes stabilize through the trunk, legs, and hips under dynamic load.
This exercise can be scaled up or down, making it accessible for everyone.
Pushes your cardio engine when performed in metcons or sprint intervals.
