Dumbbell overhead squat exercise
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Dumbbell overhead squat



Exercise details

  • Target muscles: Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius [deep], Rectus Femoris)
  • Synergists: Gluteus Maximus, Adductor Magnus, Soleus
  • Dynamic stabilizers: Hamstrings, Gastrocnemius
  • Important stabilizers (not highlighted): Erector Spinae, Rectus Abdominis, Obliques, Anterior Deltoid, Lateral Deltoid, Supraspinatus, Triceps Brachii
  • Mechanics: Compound
  • Force: Push

Starting position

  1. With your feet hip-width apart, stand holding a dumbbell in each hand overhead, directly above each shoulder. Your palms should be facing forward and your elbows almost fully extended.

Execution

  1. Keeping your torso neutral and your arms almost fully extended, inhale as you squat down by flexing at the hips and knees.
  2. Exhale as you return to the starting position by extending your hips and knees.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • Keep your head facing forward, your torso neutral and your arms almost fully extended throughout the exercise.
  • For the safety of your ankles and knees, make sure that your toes and knees are pointing in the same direction.
  • The dumbbell overhead squat is great for overloading your lower body (especially your quadriceps and glutes), strengthening your core, and improving your balance.
  • Start with light weights until you master proper form and balance. You can gradually increase the weight you’re lifting as you get more familiar with performing the dumbbell overhead squat.
  • You can also look into the following squat exercises that use dumbbells: dumbbell squat, dumbbell box squat, dumbbell sumo squat.

Dumbbell overhead squat video

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