Dumbbell Overhead Squat
Auto DetectedFull-body compound squat holding dumbbells overhead, targeting quads, glutes, shoulders, and core to build strength, stability, and mobility; enhances functional movement patterns.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes, Shoulders
Secondary Muscles
Traps, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Shoulders
8/10Anterior Delts, Medial Delts
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques
Lower Back
7/10Erector Spinae
Hamstrings
6/10Biceps Femoris
Traps
4/10Upper Traps
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Press two dumbbells overhead with arms fully extended, palms forward, core braced, and spine neutral.
- Inhale and hinge at hips and knees to lower body, keeping torso upright.
- Maintain dumbbells directly overhead with arms locked.
- Descend until thighs are parallel to floor or mobility allows.
- Exhale and drive through heels to extend hips and knees.
- Return to standing with full hip and knee extension, dumbbells overhead.
Coaching Tips
Form Cues
- Keep arms locked overhead
- Torso upright, ribs down
- Knees track over toes
- Push through heels
- Core tight, neutral spine
Breathing
Inhale during descent while bracing core; exhale forcefully during ascent.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to ground; arms fully extended overhead throughout, heels flat.
Safety
Safety Notes
- Avoid if shoulder or back issues present
- Start with light weights to assess mobility
- Do not round spine or hyperextend neck
- Stop if pain in joints occurs
- Warm up shoulders and ankles thoroughly
Spotting
Spotting not typically needed; use lighter weights or safeties if available for heavy sets to prevent drops.
Common Mistakes
- Rounding back during squat
- Allowing knees to cave inward
- Losing overhead arm position
- Heels lifting off ground
- Arching lower back excessively
When to Avoid
- Shoulder impingement
- Lower back pain
- Ankle mobility restrictions
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic spine extension
- Ankle dorsiflexion for squat depth
Build Up First
- Mastered bodyweight squat
- Overhead mobility assessment
- Core bracing proficiency
Also known as
DB Overhead Squat, Overhead Dumbbell Squat, Dumbbell OHS
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