This exercise involves holding a PVC pipe overhead while performing a squat. It helps improve mobility and stability in the shoulders, hips, and ankles, as well as strengthening the core and lower body muscles.
Type
Strength
Equipment
No Equipment
Difficulty
Beginner
Key Benefits
- Improves mobility and flexibility in the shoulders, hips, and ankles
- Strengthens the core, glutes, and legs
- Helps improve posture and balance
- Can be used as a warm-up exercise for weightlifting or other activities
- Can be modified for different fitness levels by adjusting the weight of the PVC pipe
How to perform
- Start by standing with your feet shoulder-width apart and holding a PVC pipe with both hands, palms facing up.
- Extend your arms straight up above your head, keeping your elbows locked and your shoulders relaxed.
- Slowly lower your body into a squat position, keeping your back straight and your knees in line with your toes.
- As you lower your body, simultaneously lower the PVC pipe behind your head, keeping your arms straight and your elbows locked.
- Once you have reached the bottom of your squat, hold the position for a few seconds before slowly standing back up and raising the PVC pipe back above your head.
- Repeat the exercise for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Abs
Secondary
Shoulder
Primary
Triceps
Primary
Upper Back
Primary