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Barbell Overhead Loaded Squat

The Barbell Overhead Loaded Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back, shoulders and core. You'll need: barbell and weight plates.

Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Barbell Overhead Loaded Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Front Shoulder (anterior deltoid); Deep Core (transverse abdominis)

How to do the Barbell Overhead Loaded Squat

  1. Grip a barbell with a wide snatch-grip and press it overhead so your arms are fully locked out and active.

  2. Stand with your feet slightly wider than shoulder-width apart, keeping your chest proud and core braced tight.

  3. Initiate the descent by pushing your hips back and bending your knees while keeping the bar directly over the middle of your feet.

  4. Squat down as deep as your mobility allows while actively pushing up against the barbell to maintain shoulder stability.

  5. Drive firmly through your heels and midfoot to stand back up, keeping the barbell locked out overhead the entire time.

Barbell Overhead Loaded Squat FAQs

What muscles does the Barbell Overhead Loaded Squat work?

The Barbell Overhead Loaded Squat mainly works the quads and glutes & hips, with help from the lower back, shoulders and core. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Barbell Overhead Loaded Squat?

Barbell and weight plates.

Is the Barbell Overhead Loaded Squat a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Overhead Loaded Squat go on?

It belongs on leg day in a push/pull/legs routine.

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