{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Overhead Squat",
      "kind": "common"
    },
    {
      "text": "OHS",
      "kind": "abbreviation"
    },
    {
      "text": "Barbell OHS",
      "kind": "abbreviation"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid",
        "role": "stabilizer"
      },
      {
        "muscle": "triceps-brachii",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "olympic-weightlifting",
      "strength",
      "mobility"
    ],
    "movement_patterns": [
      "squat"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "advanced"
  },
  "equipment": {
    "optional": [
      "squat-rack",
      "power-rack"
    ],
    "required": [
      [
        "barbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "441"
  },
  "id": "oec:barbell-overhead-squat",
  "instructions": {
    "setup": [
      "Grip the barbell using a wide snatch grip and press or jerk it directly overhead.",
      "Lock out the elbows fully and push up actively against the bar with your shoulders.",
      "Position your feet shoulder-width apart with toes turned slightly outward and brace your core."
    ],
    "steps": [
      "Descend by breaking at the hips and knees simultaneously while keeping your chest tall and the bar centered over midfoot.",
      "Squat down until the hip crease descends below the tops of the knees, ensuring elbows remain locked.",
      "Drive through the whole foot to stand up, pressing actively into the barbell throughout the ascent.",
      "Return to a fully locked-out standing position before beginning the next repetition."
    ],
    "breathing": "Take a deep breath and brace firmly into the abdomen before descending; hold pressure through the turn and exhale once past the sticking point on the ascent.",
    "cues": [
      "Push the bar to the ceiling",
      "Armpits facing forward",
      "Squat straight down between your ankles"
    ],
    "common_faults": [
      {
        "fault": "Letting the bar drift forward during the descent.",
        "correction": "Push up actively into the barbell and maintain thoracic extension to keep the load stacked over midfoot."
      },
      {
        "fault": "Soft or bending elbows under load.",
        "correction": "Actively lock out the triceps and elevate the shoulder blades continuously."
      },
      {
        "fault": "Collapsing knees inward during the squat.",
        "correction": "Track your knees in line with your toes and open the hips as you sink into the bottom."
      }
    ],
    "safety": {
      "precautions": [
        "Perform on a lifting platform using bumper plates so the barbell can be safely dumped forward or backward if balance is lost.",
        "Never perform with a spotter behind or in front of the lifter."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Overhead Squat",
  "previous_ids": [
    "oec:overhead-squat"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Overhead Squat",
        "url": "https://wger.de/en/exercise/441/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "geraldbaeck"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-back-squat"
    },
    {
      "type": "progression-of",
      "target": "oec:barbell-back-squat"
    },
    {
      "type": "progression-of",
      "target": "oec:barbell-front-squat"
    },
    {
      "type": "part-of",
      "target": "oec:barbell-snatch"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "snatch"
    },
    "load_position": "overhead",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A high-skill compound movement where a barbell is locked out overhead with a wide grip while performing a deep squat."
}