3 x 3 (How To, Benefits, Common Mistakes)

The 3 x 3 is a light-weight barbell complex combining 3 reps of a behind-the-neck push press followed immediately by 3 reps of an overhead squat.

It’s typically done with an empty barbell as a movement prep drill, warming up the shoulders, hips, and core while reinforcing good overhead positioning and bar path before heavier lifts.

Primary Muscles Worked: Shoulders (Deltoids), Quadriceps, Glutes
Secondary Muscles Worked: Trapezius, Core, Upper Back, Calves
Equipment Needed: Barbell (light weight or empty bar recommended)

How To Do 3 x 3s

Step-by-Step Instructions

Set-Up:
- Stand with feet just outside shoulder-width, barbell resting on your upper traps (behind the neck).
- Grip the bar with a wide snatch-style grip, core braced, and chest lifted.
Execution – Behind-the-Neck Push Press (3 reps):
- Dip slightly by bending the knees and hips.
- Drive through your legs and press the bar explosively overhead, locking out your elbows.
- Lower the bar back to the traps under control and repeat for a total of 3 reps.
Execution – Overhead Squat (3 reps):
- After the third push press, keep the bar locked overhead and descend into a full squat, keeping your chest upright and the bar over your mid-foot.
- Drive through your heels to return to standing.
- Repeat for 3 reps before lowering the bar back to your traps or the floor.
Tips for Proper Form:
- Use light weight to focus on movement quality and mobility.
- Keep your shoulders active and press up into the bar during the overhead squat.
- Maintain a neutral spine and avoid letting the bar drift forward.

Key Benefits

Warms up the entire body for Olympic lifts or overhead work.
Reinforces overhead stability, shoulder mobility, and squat depth.
Smoothly transitions between dynamic pressing and static stability under load.

Modifications and Variations

Easier Option:
- Use a PVC pipe or dowel instead of a barbell.
- Perform partial-range overhead squats if mobility is limited.
Harder Option:
- Add a pause at the bottom of each squat.
- Perform with a slightly heavier barbell once technique is solid.

Common Mistakes

Pressing with Arms Only: Use your legs to drive the bar overhead during the push press.
Bar Drifting Forward in Squat: Keep the bar over your mid-foot and actively press up.
Rushing Transitions: Take a breath between push presses and squats to stabilize.

Reps and Sets Recommendations

For Warm-Up/Movement Prep: 2–3 sets of 3 push presses + 3 overhead squats with light weight.
As a Mobility Drill: 3–4 sets with PVC or empty bar, focusing on depth and bar path.
In Complex Training: Pair with snatch or clean prep work for complete barbell readiness.