A complex compound lift using dumbbells held overhead, targeting the quads, glutes, and shoulders. This movement demands high core stability and shoulder mobility for overall strength development.
Dumbbells
4/5 • Advanced
Quads, Glutes
Lower Back, Abs, Traps
4
No
No
No
Medium
Moderate
Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glute Max
Anterior Delts, Medial Delts
Erector Spinae
Rectus Abdominis, Transverse Abdominis
Upper Traps
6-12 reps
90-180 seconds • Focus on stability and recovery between sets.
Stand tall holding a dumbbell in each hand pressed straight overhead, palms facing inward (neutral grip). Position feet slightly wider than shoulder-width with toes turned out slightly.
Inhale deeply while lowering into the squat and hold your core brace; exhale as you stand to return to the starting position.
3-0-1
Lower the hips until the crease of the hip is parallel or slightly below the top of the knee, while keeping the overhead load stable.
Not recommended; use light weight and safely dump the weights if stability is compromised.
Overhead Dumbbell Squat, DB Overhead Squat
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Dumbbells
Quads
Dumbbells
Shoulders
Dumbbells, Plyometric Box
Quads
Single Cable Machine
Quads
Dumbbells, Balance Trainer
Shoulders
Dumbbells, Flat Bench
Quads
Dumbbells, Body Weight
Quads
Bands
Quads
Dumbbells
Quads
Dumbbells, Plyometric Box
Glutes
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