Dumbbell Overhead Squat
Single dumbbell held overhead with one arm locked out
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Shoulders Abdominals Glutes
How to do it
- Press a single dumbbell straight overhead with one arm fully locked out, or hold one dumbbell in each hand with both arms locked out.
- Keep your eyes forward and your chest proud as you initiate the descent.
- Bend your knees and hips to lower into a deep squat position.
- Drive through your heels to return to the starting standing position.
Common mistakes
- Allowing the elbow to bend or drift forward during the squat.
- Leaning the torso too far forward to compensate for poor mobility.
- Failing to reach full depth due to fear of the overhead weight.
- Letting the knee cave inward while descending or ascending.
Safety
Ensure adequate shoulder mobility before attempting to prevent joint strain.
Stop immediately if you feel sharp pain in the lower back or shoulders.
Tips
- Actively push the dumbbell upward against gravity rather than just holding it.
- Keep your elbow aligned directly under the wrist throughout the movement.
- Shift your weight slightly back to counterbalance the overhead load.
Details
- Base movement
- Squat
- Load position
- Overhead
- Arms
- One
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Torso lean
- Upright
- Body position
- Standing
