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Barbell Overhead Squat Alternative

12 substitute exercises that target the same muscles

1
Barbell Behind the Back Push Press demonstration

Barbell Behind the Back Push Press
2
Barbell Snatch Balance demonstration

Barbell Snatch Balance
3
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
4
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks
5
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
6
Barbell Power Clean from Blocks demonstration

Barbell Power Clean from Blocks
7
Dumbbell Iron Cross demonstration

Dumbbell Iron Cross
8
Barbell Power Snatch demonstration

Barbell Power Snatch
9
Smith Hang Clean demonstration

Smith Hang Clean
10
Dumbbell Overhead Squat demonstration

Dumbbell Overhead Squat
11
Barbell Snatch Pull demonstration

Barbell Snatch Pull
12
Push Press demonstration

Push Press

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Barbell Overhead Squat trains

Primary Deltoid Anterior Deltoid Lateral Quadriceps Trapezius Upper Fibers

Secondary Erector Spinae Gluteus Maximus Obliques Triceps Brachii

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