2-Arm Dumbbell Overhead Squat
 
The 2-arm dumbbell overhead squat is a challenging exercise for overhead mobility and stability.
 
 
Execution
 
Hold a pair of dumbbells overhead with the hands pronated (palms facing forward) and the arms approximately vertical without allowing the dumbbells to touch each other. Perform an overhead squat at a controlled tempo with a focus on keeping the dumbbells as stable as possible and limiting their movement.
 
 
Purpose
 
The 2-arm dumbbell overhead squat is a challenge for both mobility and stability. It’s a relatively advanced exercise, as it demands more mobility and stability than even a clean-grip overhead squat with a barbell, and much more than a snatch-grip overhead squat. It’s more helpful for stability because the arms are independent and cannot support each other.
 
 
Programming
 
2-arm dumbbell overhead squats should be performed at the end of workouts in sets of 6-12 reps. Weight is secondary to stability and position. It’s much better to use very light dumbbells with a full-depth, balanced squat than heavier dumbbells that are unstable in a partial-depth squat.