How to do the Behind the Neck Barbell Press to Overhead Squat
- Bar on upper back, wide grip, feet about shoulder width apart.
- Press the bar overhead until your arms are fully straight.
- Squat until your hips reach knee level, arms straight.
- Stand up tall, then lower the bar to your upper back.
Full technique — 8 steps
- Set the bar in a squat rack at shoulder height and place it across your upper back.
- Take a wide overhand grip, step back, and stand with feet about shoulder width apart.
- Tighten your stomach and keep your torso tall.
- Press the bar straight up from behind your neck until your arms are fully extended overhead.
- Keep the bar over the middle of your foot, then bend your hips and knees to squat down.
- Lower until your hips reach at least knee level, arms straight and knees pointing where your feet point.
- Drive through your whole foot to stand up, keeping your arms straight overhead.
- Lower the bar under control to your upper back before the next rep.
Common mistakes
- Cutting the squat high
- Bar drifting out in front
- Elbows bending during the squat
- Heels lifting at the bottom
- Knees collapsing inward
Form cues
- Press straight overhead
- Straighten arms fully
- Bar over middle of foot
- Push knees out
- Torso stays tall
Compared with similar variants
| Behind the Neck Barbell Press to Overhead Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Advanced | Intermediate | Intermediate | Advanced |
| Technique to learn | hard | hard | easy | hard |
| How tiring | high | high | moderate | high |
| Shoulder | high | low | — | moderate |
| Lower back | moderate | high | low | high |
| Equipment | Barbell, Squat rack | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Weight plates
- Plate Clean and Press Easier
- Plate Clean Easier
Kettlebell
- Double Kettlebell Thruster Easier
Medicine ball
Dumbbells
- Heel Elevated Goblet Squat Easier
- Dumbbell Front Squat Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Goblet Squat with Press Out
- Easier Wall Ball
- This exercise Behind the Neck Barbell Press to Overhead Squat
- Harder Snatch Balance
Too hard for now? Start with the Wall Ball.
Quick answers
What muscles does the Behind the Neck Barbell Press to Overhead Squat work?
Primary: Quads 9/10, Glutes 8/10. Also works: Front delts 6/10, Traps 6/10, Hip adductors 5/10, Triceps 5/10.
Which joints does the Behind the Neck Barbell Press to Overhead Squat load?
Shoulder: high, Lower back: moderate, Knee: moderate, Hip: moderate. Shoulder — lighter options: Barbell Back Squat, Low Bar Back Squat, Barbell Front Squat.
When should I do the Behind the Neck Barbell Press to Overhead Squat in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 13 min with rest.
How many sets and reps of the Behind the Neck Barbell Press to Overhead Squat?
Strength: 3–5 sets of 3–5 reps, rest 2 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 6–8 reps, rest 2 min, 3 reps in reserve. Endurance: 2–3 sets of 10–12 reps, rest 1 min 30 s, 4 reps in reserve.
What can I do instead of the Behind the Neck Barbell Press to Overhead Squat?
Weight plates: Plate Clean and Press, Plate Clean. Kettlebell: Double Kettlebell Thruster. Medicine ball: Medicine Ball Squat with Front Raise. Dumbbells: Heel Elevated Goblet Squat, Dumbbell Front Squat.
What is an easier version of the Behind the Neck Barbell Press to Overhead Squat?
Wall Ball (Intermediate), Goblet Squat with Press Out (Intermediate).
What is a harder version of the Behind the Neck Barbell Press to Overhead Squat?
Snatch Balance (Advanced).
