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PVC Overhead Squat
PVC Overhead Squat is a full-body mobility exercise holding a lightweight PVC pipe overhead while squatting, targeting quads, glutes, shoulders, and core to improve stability, flexibility, and form for advanced weightlifting.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Triceps, Lower Back, Obliques, Lats, Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Abs
7/10Rectus Abdominis
Shoulders
6/10Anterior Delts
Hamstrings
5/10Biceps Femoris, Semitendinosus
Triceps
5/10Lower Back
5/10Erector Spinae
Obliques
4/10External Obliques
Lats
4/10Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Grip PVC pipe wide overhand and press it overhead with arms locked, pipe aligned over mid-foot.
- Brace core and look ahead.
- Push hips back and bend knees to descend into squat, keeping torso upright and PVC overhead.
- Lower until hips are below knees, heels down, knees tracking over toes.
- Pause briefly at bottom.
- Drive through heels to stand, extending hips and knees.
- Squeeze glutes at top, maintain overhead position.
Coaching Tips
Form Cues
- Push PVC to ceiling
- Upright chest
- Knees track toes
- Core braced
- Heels down
Breathing
Inhale deeply to brace core before descending; exhale as you ascend.
Tempo
3-1-2
Range of Motion
Descend until hips drop below knees with heels flat; arms fully extended overhead throughout.
Safety
Safety Notes
- Avoid if shoulder or hip pain present
- Master form before adding weight
- Keep pipe over mid-foot to balance
- Do not force depth beyond mobility
- Stop if back rounds
Spotting
Spotting not required; use self-awareness for balance and form.
Common Mistakes
- Leaning forward
- PVC drifting forward
- Knees caving in
- Shrugging shoulders
- Incomplete depth
When to Avoid
- Acute shoulder impingement
- Hip labral tears
- Lower back strain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for squat depth
- Thoracic spine extension
Build Up First
- Basic squat technique
- Overhead shoulder mobility assessment
Also known as
Broomstick Overhead Squat, PVC OHS, Overhead Squat with Stick
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