Overhead Squat Bodyweight

A bodyweight squat performed with arms overhead, combining a deep squat with overhead stability demands.

Instructions

1. Stand with your feet slightly wider than shoulder-width apart on a flat surface.
2. Raise both arms overhead with elbows extended and shoulders packed.
3. Engage your core and take a deep breath.
4. Initiate the squat by breaking at the knees and hips simultaneously.
5. Descend into a squat position, aiming to get your thighs parallel to the ground or lower if you have the mobility.
6. Keep your chest up and arms extended overhead throughout the descent.
7. Drive through your heels to stand back up, maintaining arm position overhead.
8. Repeat for the desired number of repetitions.

Tips

• Maintain an upright torso throughout to safely handle the overhead load.
• Keep arms extended with shoulders packed rather than passively holding them overhead.
• This movement requires significant ankle mobility - practice ankle mobility drills if needed.
• Start with fewer repetitions to build the movement pattern before increasing volume.
• Progress to holding light dumbbells or a PVC pipe before adding weight.