Barbell front squat to overhead press

Exercise details

• Target muscles: Quadriceps, Anterior Deltoids
• Synergists: Gluteus Maximus, Adductor Magnus, Soleus, Lateral Deltoid, Upper Pectoralis Major, Triceps Brachii, Middle and Lower Trapezius, Serratus Anterior
• Dynamic stabilizers: Hamstrings, Gastrocnemius, Biceps Brachii (short head only)
• Important stabilizers: Erector Spinae
• Mechanics: Compound
• Force: Push

Starting position

1. Hold a barbell in front rack position with your elbows pointing forward. Keep your feet shoulder-width apart and pointing slightly outward.

Execution

1. Keeping your torso upright, inhale as you squat down until your knees are bent at a 90-degree angle.
2. Exhale as you drive through your heels to stand back up.
3. As soon as you stand up, push the barbell straight upward.
4. Inhale as you lower the barbell back to front rack position. Squat as soon as the barbell is back in front rack position.
5. Repeat for the prescribed number of repetitions.

Comments and tips

• The barbell front squat to overhead press is an advanced, major whole-body exercise that helps to develop upper-body strength, lower-body strength, core strength, power, balance and coordination. Master the barbell front squat and the barbell overhead press before trying this.
• This exercise also has an additional cardiovascular benefit since the compound movement causes your heart to pump harder.
• Start with light or no weights. Add weight after mastering balance, coordination and proper form.
• Do not rush through the exercise. Make sure to move through your full range of motion.
• See also the dumbbell front squat and the standing wide-grip barbell overhead press.
• For another similar compound exercise, try the dumbbell squat to dumbbell curl.

Barbell front squat to overhead press video

Sources

• ExRx.net, Shoulder Articulations
• ExRx.net, Knee Articulations