Barbell Overhead Squat

Stand with your feet shoulder-width apart and toes slightly turned out.

Hold the barbell with a wide grip, positioning it overhead with your arms fully extended.

Engage your core and lower your body down into a squat position, keeping your chest up and knees tracking over your toes.

Pause for a moment at the bottom, then push through your heels to return to the starting position.

Repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Barbell Overhead Squat loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.

Using an asymmetric grip or uneven bar path, which can quietly overload one side of the body over repeated sets.

Progressing the load or reps too quickly before technique is consistent across every rep of every set.