> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Dumbbell overhead squat
> Novice · Dynamic · Bilateral. Strength
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 20 s |
## Technique
1. Stand with feet shoulder-width apart, holding a dumbbell in each hand straight overhead.
2. Squat down by bending at the hips and knees until your thighs are at least parallel to the ground.
3. 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
- Glutes
- Hamstrings
- Quadriceps
- Neck
- Back
- Shoulders
- Serratus anterior
* 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
## Variations
Novice
Novice
Novice
Beginner - Elite
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/dumbbell-overhead-squat-e13s). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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