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How to do it
- Press a dumbbell overhead in each hand and lock the elbows straight.
- Set your feet at about shoulder width with the toes turned out slightly.
- Stack the dumbbells over your midfoot and brace your abdominals.
- Push your hips back and bend your knees, keeping the weights overhead.
- Lower until your thighs reach parallel with the floor without the chest dropping.
- Drive through your whole foot to stand tall and repeat.
Common mistakes
- Letting the dumbbells drift forward, which pulls the torso down and stalls the squat.
- Flaring the ribs to reach the overhead position, which extends the lower back under load.
- Bending the elbows during the descent, which loses the lockout the lift depends on.
- Loading it before shoulder range allows, which forces every other compensation on the list.
Muscles worked
- Secondary
- AbsFront DeltsHamstringsTraps
Good to know
- What muscles does the Dumbbell Overhead Squat work?
- Mainly the glutes and quads. It also works the abs, front delts, hamstrings and traps.
- What equipment do you need for the Dumbbell Overhead Squat?
- It uses dumbbells. Without it, the Pistol Squat and the Pistol Squat (Assisted) train the same muscles the same way.
- Is the Dumbbell Overhead Squat good for beginners?
- GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Band Squat.