Step by step instructions, muscle activation and variants for the Bodyweight Overhead Squat.
The bodyweight overhead squat is a technically demanding full-body movement that combines a deep squat with arms held straight overhead. It demands simultaneous ankle, hip, and thoracic mobility along with shoulder stability, making it a valuable assessment and skill-building drill.
The Bodyweight Overhead Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
