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Quadriceps · Intermediate

Dowel Balancing Overhead Squat

Overhead-squat assessment and control drill that balances a light dowel while coordinating shoulder mobility, trunk position, and squat depth.

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Dowel Balancing Overhead Squat demonstration

Exercise overview

Training details

QuadricepsGlutesShouldersUpper Back

Equipment

Dowel

Sets × reps

2 × 8

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Hold a light dowel overhead across open palms or with the prescribed balance grip and set your feet in a squat stance.
  2. 02Straighten your elbows, elevate your shoulders actively, and balance the dowel over the middle of your feet.
  3. 03Descend into a squat while keeping your heels grounded and the dowel level.
  4. 04Reach only the depth where your knees track with your toes and the dowel does not roll or drift.
  5. 05Drive through your whole feet to stand while maintaining the balanced overhead position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBarbell Overhead SquatRelated variationBarbell 1 & 1/4 Overhead Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteDumbbell Overhead Squat

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