Barbell Ground to Overhead
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The Barbell Ground to Overhead is a full-body strength exercise that involves lifting a barbell from the ground to overhead in one fluid motion, combining a deadlift, squat, and press to build explosive power and total-body coordination. It primarily targets the quads while secondarily engaging the glutes, posterior thighs, shoulders, and back. Ideal for strength athletes and CrossFitters seeking to improve overhead strength and athletic performance, it requires only a barbell and plates.
How to Perform Barbell Ground to Overhead
- 1Position the barbell on the ground directly in front of your mid-foot, loaded evenly. Stand with feet hip-width apart, toes slightly out.
- 2Squat down by pushing hips back and bending knees, keeping shins vertical; grip the barbell just outside your legs with a double overhand or mixed grip.
- 3Engage your core, keep chest up and back flat; inhale deeply to brace your trunk.
- 4Exhale as you drive through your heels to extend hips and knees explosively, pulling the barbell straight up along your legs into a high pull position (bar at upper chest).
- 5Quickly drop under the bar into a front squat by bending knees and hips, simultaneously punching arms overhead to lock out elbows with bar directly above head.
- 6Stand fully upright by extending knees and hips, keeping bar balanced overhead with active shoulders.
- 7Lower the barbell controlled to the front rack, then to the ground by reversing the squat and deadlift motion.
- 8Key form tips: Maintain a neutral spine throughout—avoid rounding back or overextending neck. Keep bar path vertical over mid-foot. Use legs to initiate power, not arms. Common mistakes: Jerking the bar with arms early; collapsing forward in squat; incomplete lockout overhead.