Squat - Overhead (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand with your feet shoulder-width apart and the barbell resting on your upper back, not on your neck.
   • Engage your core and keep your chest up while maintaining a neutral spine.
2. Step 2Grip the Bar
   • Place your hands on the barbell slightly wider than shoulder-width apart.
   • Ensure your grip is firm and your elbows are pointing down and slightly back.
3. Step 3Position Your Feet
   • Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
   • This stance will help you maintain balance during the squat.
4. Step 4Initiate the Squat
   • Begin the squat by bending your knees and pushing your hips back as if you are sitting into a chair.
   • Keep your chest lifted and your back straight as you lower your body.
5. Step 5Lower Your Body
   • Lower yourself until your thighs are at least parallel to the ground, or as low as your flexibility allows.
   • Ensure your knees are tracking over your toes and not caving inward.
6. Step 6Push Up
   • Press through your heels to return to the starting position, straightening your legs and bringing your hips forward.
   • Keep your core engaged and maintain an upright torso throughout the movement.
7. Step 7Repeat
   • Perform the desired number of repetitions, ensuring that your form remains consistent with each squat.
8. Step 8Finish the Exercise
   • After completing your reps, carefully re-rack the barbell on the squat rack.
   • Stand tall and take a moment to catch your breath before moving on to your next exercise.