Dumbbell Overhead Squat

1. Stand with feet shoulder-width apart and hold a pair of dumbbells above your head with arms fully extended. Ensure that your grip is stable, wrists are aligned, and core is engaged.

2. Begin to lower your body by bending at the knees while maintaining the dumbbells in the overhead position. Keep your chest up, back straight, and avoid letting the knees collapse inward.

3. Descend into the squat until your thighs are parallel to the floor—or lower if your mobility allows—keeping the dumbbells overhead and your eyes looking forward.

4. Drive through your heels to extend the knees and hips to return to the starting position, all while keeping the dumbbells overhead.

5. Throughout the movement, the dumbbells should remain vertically aligned with your center mass, and your torso should remain as upright as possible.

6. Repeat for the desired number of repetitions, maintaining tight core control and proper form throughout the exercise.

Note: This exercise requires a good balance, core stability, and shoulder mobility. If you are new to this exercise, start with lighter weights to master the form before progressing to heavier dumbbells.

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