How to do it
Maintain an active overhead lockout by pressing up against the bar at the bottom.
- 1
Start with the barbell on your back as if you were going to do a back squat.
- 2
Dip slightly by bending your knees, then drive up quickly to generate upward momentum on the bar.
- 3
As you reach full extension, quickly drop into a deep overhead squat, pressing the bar up as you descend.
- 4
Catch the bar overhead with arms fully extended and stabilize your position at the bottom of the squat.
- 5
Stand up straight to complete the lift.
Expert tip
Use this exercise to improve your overhead stability and speed under the bar. Keep your core braced and focus on a smooth, controlled drop into the squat position.
Common mistakes
- ✕Pressing the bar before dropping under it
- ✕Knees caving inward during the drop
- ✕Landing with feet too narrow at the bottom