Technique
- Stand with feet shoulder-width apart, holding a dumbbell in each hand straight overhead.
- Squat down by bending at the hips and knees until your thighs are at least parallel to the ground.
- Push through your heels to return to a standing position while keeping the weights stable above you.
Form tips
- Keep your arms fully extended and locked overhead throughout the movement. This requires a good Shoulder flexion backward flexibility.
- Maintain an upright torso and do not let your chest collapse forward.
Logging: Total weight used.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
- Neck
- Back
- Shoulders
- Serratus anterior
Secondary
- Hip adductors
- Pelvis
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Upper trapezius
- Levator scapulae
- Lower trapezius
- Serratus anterior
- Posterior deltoid
Equipment
Appears in
Other disciplines
Joint movements
Variations
Overhead squat
Novice
View Similar Exercises
View Similar Exercises
Zercher deadlift
Novice
Dumbbell deadlift
Novice
Deadlift
Beginner - Elite
Zercher squat
Novice
Prying goblet squat
Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.