Barbell Overhead Squat

Cómo hacer el Barbell Overhead Squat

1. 1Set the bar in a rack at upper-chest height. Take a wide snatch grip on the bar, far wider than shoulder-width, so your hands sit roughly where the bar would rest in a snatch.
2. 2Unrack the bar onto the back of your shoulders, step back, and set your feet shoulder-width or slightly wider with toes turned out slightly.
3. 3Press the bar overhead until your elbows are fully locked out and the bar sits directly over the middle of your feet, with your shoulder blades pulled up and active.
4. 4Brace your core, keep your chest tall, and pull the bar back so it tracks over your heels and the crown of your head.
5. 5Sit down and back into the squat, driving your knees out over your toes and keeping the bar fixed directly overhead the whole way.
6. 6Descend under control until your hip crease drops below the top of your knees, keeping your torso as upright as possible.
7. 7Drive through your whole foot to stand back up, keeping your elbows locked and the bar stable overhead.
8. 8Complete your reps, then carefully walk the bar back into the rack, or bail by pushing the bar away and stepping forward if you lose control.

Consejos de técnica

• Start with an empty barbell or a dowel and master the overhead position before adding weight — this lift exposes any shoulder, ankle, or thoracic mobility limits.
• Actively press the bar up toward the ceiling throughout every rep so your shoulders stay packed and the bar never drifts forward.
• Keep your weight balanced over mid-foot; let the knees travel forward so you can stay upright instead of folding at the hips.
• Train inside a power rack with the safety pins set just below your bottom position, and learn to bail by pushing the bar back and stepping clear if a rep fails.

Errores comunes

• Letting the bar drift forward of your heels, which pulls you off balance and forces your lower back to compensate.
• Bending the elbows or losing the lockout under load, which collapses the overhead position and can drop the bar onto your head or neck.
• Squatting with a grip that is too narrow, which makes it hard to keep the bar stable overhead and cramps the shoulders.
• Cutting the squat short above parallel because of poor mobility, which trains a partial range instead of building strength through a full squat.
• Loading heavy before the movement is grooved, turning a mobility and control drill into an unstable, injury-prone lift.

Preguntas frecuentes