Zirv FitnessStrength exercise
Overhead Squat (Clean Grip)
How to do it
- Grip a barbell at clean width, just outside shoulder width, and press it overhead into a locked-out position.
- Squeeze the bar hard with the forearm flexors engaged to keep the wrists stable under the narrower grip.
- Brace the core and set the feet shoulder width apart before sitting the hips back and down into the squat.
- Keep the shoulders packed and pressing upward into the bar as the quadriceps and glutes lower the body toward parallel.
- Descend under control until the thighs reach parallel, then drive through the whole foot to stand back up.
- Exhale as you rise and keep the elbows locked; the narrower grip demands more shoulder stability, so avoid letting the bar tip forward.
Muscles worked
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Quads exercises
- Type
- Strength
- Equipment
- Barbell, Weight Plates
- Primary muscles
- Quadriceps, Gluteus Maximus, Forearm Flexors, Shoulders, Core
- Measured in
- Reps and weight
- Tools
- 1RM Calculator, Plate Calculator