Dumbbell Overhead Squat

Also known as: Overhead Dumbbell Squat

StrengthMobilityBalanceFunctionalCore

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Body Part: Legs

Description

Stand about shoulder-width apart with a dumbbell in each hand held overhead on straight arms. Bend your hips and knees into a deep squat while keeping the weights above your shoulders and your feet flat. Push through the floor to stand, maintaining the overhead position throughout.

How to Perform

Stand with your feet about shoulder width apart, toes turned slightly out. Hold a dumbbell in each hand and press them overhead with your arms straight.
Keep your shoulders active, wrists above your elbows, and dumbbells above your shoulders.
Brace your core, keep your chest tall, and look straight ahead.
Begin the squat by bending your knees and hips at the same time. Sit down between your hips while keeping both dumbbells overhead.
Keep your heels flat on the floor, your knees tracking in line with your toes, and your arms locked out as you descend.
Lower until your thighs are at least parallel to the floor, or as low as you can control without rounding your lower back or losing the overhead position.
Push through your whole foot to stand up, extending your knees and hips together while keeping the dumbbells stable overhead.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Start with light dumbbells until you can keep both arms stable overhead through the full squat.
Stand with feet about shoulder width apart, or use the stance that lets you squat deeply while keeping your heels down.
Keep your full foot on the floor, with pressure balanced through the heel, big toe, and little toe.
Exhale as you stand and inhale as you lower.
Practice the squat without load before adding the overhead dumbbells.

Common Mistakes

Letting the dumbbells drift forward instead of staying stacked over the midfoot.
Bending the elbows or losing active shoulder tension overhead.
Allowing the chest to collapse and the upper back to round at the bottom.
Letting the knees cave inward during the descent or ascent.
Dropping too quickly into the bottom position and losing control.
Arching the lower back excessively to compensate for limited shoulder mobility.