Overhead Squat is a weightlifting movement on Fiz. Squat with barbell overhead. Also known as ohs. Primary muscles: quads, glutes, shoulders. Scored by reps + weight. Featured in 1RM Overhead Squat, Nancy.
Overhead Squat
also ohs
Squat with barbell overhead
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Quads, glutes, shoulders
Secondary
Hamstrings, core, upper back, triceps
Appears in
1RM Overhead Squat, Nancy on Fiz
How to do an overhead squat
4 steps- Take a wide snatch grip and press or jerk the bar to a locked-out position overhead.
- Set the bar slightly behind your ears with your armpits turned forward and your shoulders active.
- Squat to full depth keeping the bar over the middle of your foot.
- Stand back up without letting the bar drift forward.
What counts as a rep
Movement standard- Hip crease below the top of the knee, with the bar locked out overhead throughout.
- The elbows stay locked for the whole rep. Any bend is a failed rep.
Common faults
2 faults
The bar drifts forward over the toes at the bottom.
FixPush up into the bar and pull your shoulder blades together. The bar should feel like it is being pressed away from you the whole time.
The chest collapses forward because the thoracic spine or shoulders lack the range.
FixWork the position with an empty bar or a PVC pipe before adding load. This is a mobility problem far more often than a strength problem.
Scaling ladder
1 harder, 1 easier
Overhead SquatWorks quads, glutes, shoulders
Front SquatSquat with barbell on front of shoulders
Workouts using the overhead squat
2 on FizFrequently asked
6 answersWhat muscles does the Overhead Squat work?
Overhead Squat primarily works quads, glutes, shoulders, with secondary engagement of hamstrings, core, upper back, triceps.
How do you do an Overhead Squat?
Take a wide snatch grip and press or jerk the bar to a locked-out position overhead. Set the bar slightly behind your ears with your armpits turned forward and your shoulders active. Squat to full depth keeping the bar over the middle of your foot. Stand back up without letting the bar drift forward.
What counts as a rep on the Overhead Squat?
Hip crease below the top of the knee, with the bar locked out overhead throughout. The elbows stay locked for the whole rep. Any bend is a failed rep.
What's an easier alternative to the Overhead Squat?
Scale it to Front Squat.
What's a harder progression from the Overhead Squat?
Progress to Snatch Balance once the Overhead Squat is comfortable.
What else is the Overhead Squat called?
Overhead Squat is also written ohs. Fiz resolves all of those spellings to the same movement, so a workout written either way logs to the same history.