A full-body squat holding a barbell overhead to work shoulders, core, and legs.
- +Develops shoulder mobility and stability
- +Engages core intensely
- +Builds lower-body strength and balance
- –Highly technical and demanding
- –Risk of shoulder or knee injury if form breaks
- –Requires significant mobility
This exercise targets:
Quadriceps
Quads
–
Glutes
Hamstrings
Hamstrings
Adductors
Core
Abs
Obliques
Shoulders
Front Delts
Side Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand shoulder-width, toes slightly out, bar with a wide (snatch) grip
- Press bar overhead; lock elbows, shrug up, wrists straight
- Position bar over midfoot; eyes forward
- Brace your core; ribs down, squeeze glutes
- Squat down between your heels; knees track over toes
- Keep chest up and arms locked; bar stays over midfoot
- Go as deep as you can with control, then drive up through heels/midfoot
- Big breath before you descend; hold, then exhale at the top