Squat To Overhead Reach 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Squat To Overhead Reach is a bodyweight compound exercise that primarily targets the quads while also engaging the shoulders as a secondary muscle group. It involves performing a controlled squat by bending the knees and pushing the hips back, keeping the chest lifted and core engaged. At the bottom of the squat, the arms are extended overhead, reaching toward the ceiling, before pressing through the heels to return to the starting position. This movement promotes lower-body strength, shoulder mobility, and overall coordination.
How to Perform
Stand tall with your feet roughly hip-width apart and toes slightly angled outward.
Tighten your core and maintain an upright chest throughout the movement.
Slowly bend your knees and push your hips back, lowering into a squat as if sitting onto an invisible chair. Ensure your weight stays on your heels and your knees track over your toes.
At the lowest point of the squat, lift your arms straight above your head, reaching toward the sky while keeping your shoulders relaxed.
Pause briefly at the bottom, then drive through your heels to stand back up, bringing your arms down to your sides smoothly.
Continue this sequence for the desired number of repetitions, focusing on controlled movement and proper alignment.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout to protect your lower back.
Focus on pushing through your heels to maximize quad activation.
Avoid letting your knees cave inward during the squat.
Maintain a straight back and lifted chest to prevent rounding.
Control the movement rather than rushing to improve balance and stability.
Fully extend your arms overhead without shrugging your shoulders.
Breathe in as you lower and exhale as you rise for better performance.
Keep your weight evenly distributed to avoid leaning forward.
Pause briefly at the bottom to enhance muscle engagement.
Gradually increase depth and reach over time to improve flexibility and mobility.
How Not to Perform
Do not let your knees collapse inward or extend past your toes.
Avoid rounding or leaning your back forward during the squat.
Do not lift your heels off the ground; keep weight on your heels.
Avoid shrugging or tensing your shoulders when reaching overhead.
Do not rush through the movement; control each phase of the exercise.
Avoid locking your knees forcefully at the top of the movement.
Do not arch your lower back excessively when raising your arms.
Avoid shallow squats that reduce quad activation.
Do not let your arms drift forward or backward; keep them aligned with your body.
Avoid holding your breath; maintain steady breathing throughout.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
