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How To: Barbell Squat to Overhead Press

Hey there, fit babes! ⁣

Lots of you really LOVED my "how to: kettlebell swing" instructional post last week, so I'm bringing it back again this week to help you crush another one of my fave full-body movements: the Barbell Squat to Overhead Press.⁣

This exercise is a killer combo-movement that works both the upper & lower body to help develop strength in the legs, hips, low back, abdomen, shoulders and arms. When done correctly, it literally is the PERFECT full-body move to incorporate into your workout routine. (I'd recommend doing this move at least 1-2x per week for optimal results!)⁣

⁣Here's a description of the PERFECT Barbell Squat to Overhead Press - that way, you can get those gains with confidence (and without injury!).

STEP 1a [racked barbell]:

Grab the bar with your hands about shoulder-width apart and dip under a shoulder-height rack to lift it off. Step backwards slowly. Let the barbell rest across the front of the shoulders so that the palms are facing up & elbows are pointed straight ahead of you.

STEP 1b [ground barbell]:

Hinge forward so that your back is flat, knees are slightly bent and your ribcage is tucked/core is braced. Grab the bar with your hands shoulder-width apart and lift it explosively until you can rest it across the front of the shoulders. (Keep it close to your body throughout this move.)

STEP 2: ⁣

While keeping your back straight and core engaged, slowly lower your body into a squat. (Your legs should form a 90° angle.) Let the weight rest on the front of the shoulders & maintain balance through your mid-foot. Pause for a moment in this bottom position.

STEP 3: ⁣

As you begin to stand, explosively press the barbell over your head, using the momentum of the force you've generated to help fully extend your arms. Exhale as you press.

STEP 4: ⁣

Return the weight to the shoulders with control & repeat!


As always, let me know if this is something you'd like to see more of by leaving me a comment BELOW!

With love and wellness,

PS - If you're looking for a training & nutrition plan that's customized to your lifestyle and designed to help you achieve whatever physical goal you may have for yourself, I've just opened up TWO new online coaching spots!! (First come, first served!)

My clients have ALL learned the benefits of having a knowledgable, experienced & relatable coach to help provide the tools they need to help them achieve their own respective goals - and I'd be so happy to help you achieve yours too!

Drop me an email & let's talk!

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