Performing a squat while holding a weight overhead, using only the body's own weight as resistance. This exercise targets the legs, core, and shoulders, and requires good mobility and stability in those areas.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Improves mobility and flexibility in the hips, ankles, and shoulders
- Strengthens the core, legs, and upper body
- Improves balance and coordination
- Increases overall body awareness and control
- Can be done anywhere without equipment
How to perform
- Stand with your feet shoulder-width apart and your arms extended overhead, holding a broomstick or PVC pipe.
- Engage your core and keep your arms straight as you lower into a squat, keeping your weight in your heels.
- As you squat down, keep your arms extended overhead and your elbows locked out.
- Lower until your thighs are parallel to the ground, or as low as you can go while maintaining proper form.
- Pause briefly at the bottom of the squat, then push through your heels to stand back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Abs
Secondary
Shoulder
Primary
Triceps
Primary