Exercise Library

Dumbbell Overhead Squat

The overhead squat can be performed with single or double dumbbells or kettlebells. Assume a normal squat stance and press or push press the weight(s) overhead into the starting position. It's important to lock the arm tightly and shrug the shoulder(s) throughout the movement. The key here is stability – focus on keeping the weight as steady as possible. Squat while keeping the torso as upright as possible and facing forward – this movement is both a test and a developer of hip and shoulder flexibility. If you want to lean forward and rotate the torso with a weight overhead, do a windmill instead. Add a second dumbbell or kettlebell to truly place demands on flexibility and overhead stability.


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Weightlifting Movement Assessment & Correction by Quinn Henoch, DPT

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