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How to Do a Barbell Overhead Squat

This Is the 1 Compound Move That Burns My Butt, Shoulders, and Core

Don't waste your time at the gym! Compound moves target multiple muscle groups at once, allowing you to have more efficient workouts. Here's a basic compound move that will strengthen and define your shoulders as well as hit the glutes, thighs, and core.

Start off using a broomstick or a PVC pipe, then work your way up to a barbell, and add plates when you're ready. You can also do this move holding dumbbells — it's actually harder since you have to control each separate weight.

  • Stand with your feet slightly wider than hip-width distance apart and toes pointed slightly outward, holding a barbell (or dumbbell) on your shoulders. Your hands should be wide.
  • Raise the barbell overhead, keeping your arms straight.
  • Sit back into your squat, bending your knees to 90 degrees while keeping your elbows straight.
  • Straighten your legs to standing, keeping the weight overhead, to complete one rep.
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