Overhead Pvc Squat
Improve mobility & strength! This squat variation challenges your balance, core, and shoulder stability. Great for all levels.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart or slightly wider.
2. Hold a PVC pipe or lightweight bar above your head with a wide grip. Your hands should be positioned so that your arms form a wider than 90-degree angle at the elbow when viewed from the side.
3. With your arms extended and the pipe held firmly overhead, engage your core and keep your chest up.
4. Begin the squat by pushing your hips back and bending your knees, keeping the weight evenly distributed over your feet.
5. Squat down as deep as you can while keeping the PVC pipe overhead and your heels on the ground.
6. Keep your arms and back straight throughout the movement. The PVC pipe should stay in line with your heels as you descend.
7. Once you've reached the bottom of your squat, reverse the motion and drive up through your heels, extending your hips and knees to return to the starting position.
8. Maintain control of the PVC pipe overhead throughout the entire movement. Keep the movement slow and fluid to maximize the mobility benefit.
The PVC overhead squat is a great exercise for developing lower body strength and mobility, as well as stability in the shoulders and upper back. Perform this exercise using light resistance, such as with a PVC pipe, to focus on form, mobility, and technique, especially if you're new to overhead squats or are using it as a warm-up for heavier lifting.
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