Close Grip Overhead Squat
Demanding overhead squat variation that builds leg strength, shoulder stability, and thoracic mobility with a narrow grip.
Full BodyAdvancedStrengthSquat
At a glance
| Muscles worked | Primary: quads, glutes, shoulders. Secondary: core, upper back, triceps |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Strength · Squat |
| Sets & reps | 3 sets × 5-8 reps |
| Estimated calories burned | ~36 kcal |
How to do it
- Hold a barbell overhead with a close grip and lock the elbows.
- Set the feet shoulder-width and brace the core.
- Descend into a full squat while keeping the bar stacked over mid-foot.
- Drive through the mid-foot to stand, maintaining the overhead lockout.
- Repeat for desired reps.
Equipment
- Barbell
Coaching tips
Benefits
Demanding overhead squat variation that builds leg strength, shoulder stability, and thoracic mobility with a narrow grip.
Common mistakes
Avoid letting the bar drift forward or the knees cave inward.
Make it harder
Increase load once mobility and control are solid.
Make it easier
Use a wider grip or perform overhead squats with a PVC pipe.
Breathing
Inhale and brace before descending, exhale as you stand.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore full body exercises
Alternating Bodyweight Clean and Press
Intermediate · 3 sets × 8-10 each sideslow pullup with a leg lift
Beginner · 3 sets × 10-12 repsWeight plate bicep curlon situp bench
Beginner · 6 sets × 15 repsShort bar bicep curl with pulley on sit up bench
Beginner · 6 sets × 15 repsOverhead Carry Lunge with Dumbbells Hyrox
Advanced · 3 sets × 8-12 steps or 20-30 metersbodyweight one leg up pelvic push
Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.