How to Do the Club Barbarian Squat
The club barbarian squat links a squat with a pullover: you cast the club behind your head as you drop, then pull it up to the front as you stand. It trains your quads and shoulders while teaching timing between your legs and arms. It is an advanced move best learned with a light club.
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Muscles worked
Primary
- Quads
- Shoulders
Secondary
- Triceps
- Abs
How to do the Club Barbarian Squat
- 1
Hold the club with both hands in front of you with your arms extended.
- 2
Stand with feet shoulder-width apart and brace your abs.
- 3
Cast the club behind your head as you squat down.
- 4
Keep your chest tall and your knees tracking over your toes.
- 5
Drive through your feet to stand up.
- 6
Pull the club over your head to the front as you rise.
- 7
Finish with the club in front and your legs fully extended.
Form cues to remember
- Squat as you cast
- Chest stays tall
- Drive up and pull over
- Keep the club under control
Common mistakes
Mistiming the cast and squat
Practice the squat and the pullover separately, then combine them slowly.
Leaning forward
Keep your chest tall and brace your abs to hold your torso upright.
Letting your knees cave
Push your knees out in line with your toes.
Going too heavy
Use a light club until the timing is smooth.
Sets and reps
| Muscle growth | 3 sets of 8–12 reps, 90 seconds rest |
|---|---|
| Conditioning | 4–5 rounds of 20–30 seconds, 30 seconds rest |
The club moves behind your head while you squat, so use a light club, plenty of space and a controlled tempo. Stop if your knees or lower back hurt.
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Club Barbarian Squat FAQ
What muscles does the club barbarian squat work?
Your quads do most of the leg work, while your shoulders, lats and abs control the club through the pullover.
Is the barbarian squat good for conditioning?
Yes. Because it uses your legs and upper body at once, it raises your heart rate quickly in timed rounds.
How is it different from a goblet squat?
A goblet squat holds the weight steady at your chest, while the barbarian squat moves the club through a big arc as you squat, adding shoulder and timing demands.
