Overhead Squat

compound movements Full-body squat pattern with shoulder stability

Squat pattern with arms overhead to challenge mobility and stability.

Execution

1. Stand with feet shoulder-width apart
2. Raise arms overhead with elbows extended
3. Squat to depth with control
4. Keep heels down and torso upright
5. Perform 2-3 sets x 6-10 reps

Cues

• Arms stay by ears
• Knees track over toes
• Ribs down

Common Errors

• Forward lean
• Heels lifting

Progressions

• Bodyweight -> Add dowel -> Light load

Related Patterns

• squat compensation
• knee valgus
• limited shoulder flexion
• thoracic kyphosis