Overhead Squat (Medicine Ball)

A squat variation performed while holding a medicine ball overhead, challenging the lower body while requiring significant shoulder stability and core engagement.

Instructions

1. Stand with feet shoulder-width apart, holding a medicine ball directly overhead with both hands, arms fully extended.
2. Keep the medicine ball stable overhead throughout the movement.
3. Bend at your hips and knees, lowering your body into a squat position.
4. Descend until your thighs are approximately parallel to the floor.
5. Keep your chest upright and core tight.
6. Push through your heels to drive yourself back to the starting position.

Tips

• Use a lighter medicine ball to maintain stability overhead.
• Keep your core tight throughout to stabilize your spine under the load.
• Look straight ahead to maintain proper posture.
• The overhead position significantly increases shoulder and core demands.
• Maintain weight on your heels and keep your knees tracking over your toes.
• This is an excellent full-body strength and stability exercise.