Progression ladder for the Barbell Overhead Squat

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

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Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Barbell Overhead Squat

These are the substitutes for the Barbell Overhead Squat, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps (6)

  1. Squat JerkPlay demonstration

    Squat Jerk

    • Advanced
    • Barbell
    • Quads
  2. Reverse Band Power Squat

    Reverse Band Power Squat

    • Advanced
    • Barbell
    • Quads
  3. Barbell Squat Jump Step Rear LungePlay demonstration

    Barbell Squat Jump Step Rear Lunge

    • Advanced
    • Barbell
    • Quads
  4. One Leg Barbell Squat

    One Leg Barbell Squat

    • Advanced
    • Barbell
    • Quads
  5. Barbell Side Split SquatPlay demonstration

    Barbell Side Split Squat

    • Intermediate
    • Barbell
    • Quads
  6. Barbell Bench Front SquatPlay demonstration

    Barbell Bench Front Squat

    • Intermediate
    • Barbell
    • Quads

Where you are now

Barbell Overhead SquatPlay demonstration

Barbell Overhead Squat

  • Advanced
  • Barbell
  • Quads

Harder steps

Nothing in the substitutes for the Barbell Overhead Squat scores harder than it.

Log a workout on the Barbell Overhead Squat

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