How to perform Dumbbell Overhead Squat with proper form

Setup

1. Stand Upright: Feet shoulder-width apart.
2. Hold the Dumbbell: Grip one dumbbell with both hands, arms extended overhead, and palms facing each other.

Execution

1. Engage Core: Tighten your abdominal muscles.
2. Initiate Squat: Hinge at the hips and bend your knees, lowering your body as if sitting back onto a chair.
3. Keep Dumbbell Steady: Maintain the dumbbell overhead, ensuring your arms are straight and aligned with your shoulders.
4. Depth of Squat: Aim to lower your hips below parallel while keeping your chest upright.
5. Knees Tracking: Ensure your knees are aligned with your toes and do not collapse inward.
6. Pushing Through Heels: As you rise, drive through your heels to return to the standing position.

Tips

• Posture: Keep your back straight throughout the movement.
• Breathing: Inhale on the way down and exhale as you rise.
• Mobility Check: Ensure sufficient shoulder and ankle mobility for optimal range of motion.

Common Mistakes

• Overarching lower back.
• Allowing knees to buckle inward.
• Moving the dumbbell too far forward or backward.

Focus on maintaining control and stability during the entire movement.