Bodyweight Overhead Squat
The bodyweight overhead squat develops squat mechanics and shoulder mobility without additional load.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet shoulder-width apart and raise your arms straight overhead so that your upper arms are in line with your ears.
- 02
Brace your core, keep your thoracic spine neutral, and keep your arms raised without shrugging your shoulders toward your ears.
- 03
Squat down by moving your hips back and down, keep your weight over your midfoot, and track your knees in the direction of your toes.
- 04
Pause at the bottom when your thighs are at least parallel to the floor or at the depth your mobility allows, while keeping your arms overhead.
- 05
Push yourself up with an emphasis on driving through your heels, keep your knees aligned under control, and maintain your arm position overhead throughout the entire rep.
How to get started at the gym
§ 03 · SisuLiftBodyweight Overhead Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your gaze forward and think about pressing your hands toward the ceiling throughout the movement to prevent your overhead position from collapsing. If your arms fall forward, reduce the range of motion and focus on thoracic spine extension and ankle mobility.
The bodyweight overhead squat develops squat mechanics and shoulder mobility without additional load.
More exercises: Quadriceps
§ 05 · Same muscles
Ready to start?
Your next personal record is waiting.
No commitment. No card. 14 days, and you decide yourself if it fits.