What equipment do you need for the dumbbell overhead squat?

You need dumbbell to do the dumbbell overhead squat.

What is a good dumbbell overhead squat?

For men, a good dumbbell overhead squat is about a 307.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 155 lb and elite lifters pass 482.5 lb. For women, the standards run from about 72.5 lb to 300 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Dumbbell

Dumbbell Overhead Squat

How to do the dumbbell overhead squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Squat
Mechanic: Compound

Find more:Quads exercises Dumbbell exercises

How to do it

Stand with your feet about shoulder-width apart. Push your hips back and bend your knees to lower until your thighs are at least parallel to the ground, keeping your chest up. Drive through your heels to return to standing.

1Lock the dumbbells overhead and feel your shoulders and upper back working to stabilise them
2As you squat, drive your hips back and down while maintaining the weights over your mid-foot, you should feel your glutes, quads, and core working in unison
3Keep your chest up and ribs down so you feel a strong, full-body tension throughout the movement

Common mistakes

Don't let your arms drift forward or your elbows bend, keep the weights directly above your shoulders
Avoid letting your knees cave inward or your heels lift off the ground
Don't overarch your lower back; engage your core to keep your spine neutral

Muscles worked

The dumbbell overhead squat mainly works the quads, with the upper abs, glutes, front delts, side delts, triceps, lower back, upper traps, mid traps, lower abs, obliques, hamstrings, and calves assisting.