Dumbbell Overhead Squat 8s · no sound

Dumbbell Overhead Squat

A full squat performed with dumbbells locked out overhead, demanding shoulder stability throughout.

Primary muscle
Glutes, Quads
Equipment
Dumbbell
Difficulty
Advanced
Movement
Squat
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How to do it

  1. Press a dumbbell overhead in each hand and lock the elbows straight.
  2. Set your feet at about shoulder width with the toes turned out slightly.
  3. Stack the dumbbells over your midfoot and brace your abdominals.
  4. Push your hips back and bend your knees, keeping the weights overhead.
  5. Lower until your thighs reach parallel with the floor without the chest dropping.
  6. 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

Primary
GlutesQuads
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.

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