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Squat to Overhead Reach with Twist

A squat-to-reach warm-up drill with a thoracic rotation added at the top, opening hips, upper back, and shoulders in a single flowing pattern.

LegsBodyweightSquat with rotation and reach
GoLightWeight mediasquat-to-overhead-reach-with-twist

Demonstration coming soon

Primary

QuadricepsGlutes

Secondary

ObliquesThoracic rotatorsDeltoidsHamstrings

Equipment

Bodyweight

Pattern

Squat with rotation and reach

Setup

  1. 01Stand with feet shoulder width apart and toes slightly out.
  2. 02Keep the arms relaxed and the trunk lightly braced.
  3. 03Stack the ribs over the pelvis before the first rep.
  4. 04Clear space overhead and to both sides.

Execution

  1. 01Squat to a comfortable full depth with heels down.
  2. 02Drive up to standing and reach both arms overhead.
  3. 03At the top, rotate the torso to one side while keeping the hips facing forward.
  4. 04Return to center, lower the arms, and alternate the twist direction each rep.

Checkpoints

  • -The rotation comes from the upper back, with hips staying square.
  • -Arms stay long and by the ears through the twist.
  • -Squat depth stays full on every rep.
  • -The movement flows without pausing into a slump between reps.

Common mistakes

  • -Twisting from the lower back or letting the hips swivel.
  • -Dropping the arms as the twist starts.
  • -Turning it into a fast, sloppy swing instead of a controlled rotation.
  • -Skipping depth to get to the twist sooner.

Programming notes

  • -Use 1 to 3 sets of 6 to 10 reps per side during warm-ups.
  • -Slot it before rotational or overhead training days.
  • -Slow the twist to a 2 second hold to work on thoracic range.

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