Overhead Squat
Reps10 times
Calories burned36 kcal
LevelProfessional
Changing duration and load is available in our application
Place a barbell on the floor in front of you. Feet wider than shoulder width apart. Bend your knees and grab the bar with a wide pronated grip. Raise the bar above your head. Make sure your arms are fully extended. The head is raised, the shoulder blades are brought together. This will be your starting position. As you inhale, slowly squat down, bending your knees. Squat down until your thighs are parallel to the floor. Hint: To avoid injury, keep your back arched at the waist and your arms fully extended above your head. As you exhale, rise, returning to the starting position. Complete the required number of repetitions. Attention: use a weight suitable for your physical form.
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Setup
Place the bar on the floor in front of you with feet wider than shoulders.
02
Grip
Bend your knees and grip the bar with a wide pronated grip.
03
Start
Lift the bar overhead with straight arms, head up and shoulder blades squeezed.
04
Squat
Inhale and squat, bending the knees, until the thighs are parallel to the floor; keep the back arched and the arms straight.
05
Lift
Exhale and stand up, returning to the start position.
Variants
Beginner
Practise the overhead hold without squatting.
Middle
Perform the squat with a moderate weight.
Professional
Increase the weight and squat depth.
Which muscles are working
Quadriceps and glutes
Benefits of the exercise
Strength
Develops the legs and shoulders.
Balance
Trains core stability.
Simply
A single total-body exercise.
Contraindications
Acute pain in the shoulders or knees.
Limited shoulder mobility.
Medical prohibition of overhead weighted squats.
Recommendations
Arms
Keep the arms fully straight.
Back
Do not over-arch the lower back.
Weight
Use a weight suited to your fitness.
