Body Posture: The overhead squat not only strengthens your legs and core, but also improves overall body posture. This exercise helps you stand upright by strengthening the shoulders, back, and core.

What is an overhead squat?

The overhead squat is a compound exercise in which you squat while holding a weight (such as a dumbbell or kettlebell) above your head. This exercise challenges the body to maintain stability and balance, as well as strengthens the shoulders and core.

Benefits of the Overhead Squat

• The overhead squat helps improve posture by strengthening your shoulders, back, and core. It helps you stand up straight and keep your back straight.
• The overhead squat strengthens your legs and core muscles, which help stabilize the lower body. This exercise helps improve balance and coordination, as you have to squat while keeping the weight balanced above your head.
• The overhead squat encourages the entire body to work together.
• This exercise helps in strengthening the bones, especially in the legs and core.

How to do an overhead squat?

• Do a good warm-up before starting the exercise. This can include some light cardio and stretches.
• Choose a weight that is challenging for you, but not too heavy. You can use a dumbbell or kettlebell in the beginning.
• Keep your feet shoulder-width apart and turn your toes slightly outward.
• Hold the weight above your head with both hands. Keep your elbows straight and your wrists in the right position.
• Push your hips back and bend your knees like you are going to sit in a chair. Keep your back straight and don't let your knees go beyond your toes.
• Come up by straightening your legs and return to the starting position.
• Repeat this exercise 10-12 times.

Precautions

If you are new to overhead squats, you can start with no weight or very lightweight.
If you have back pain, consult your doctor before doing overhead squats.