Squat to Overhead Reach

Setup

1. 01Stand with feet shoulder width apart and toes slightly out.
2. 02Let the arms hang relaxed at the sides.
3. 03Brace lightly and keep the ribs stacked over the pelvis.
4. 04Pick a spot ahead at eye level to keep the head neutral.

Execution

1. 01Squat down under control, letting the arms reach forward or down for balance.
2. 02Hit a comfortable full depth with the heels down.
3. 03Drive up to standing and sweep both arms overhead.
4. 04Reach as tall as possible without arching the lower back, then lower the arms and repeat.

Checkpoints

• -Heels stay down through the full squat.
• -The overhead reach comes from the shoulders and upper back, not lumbar arch.
• -Arms finish in line with the ears at the top.
• -Each rep moves through full range at a smooth tempo.

Common mistakes

• -Flaring the ribs and arching the lower back to fake the reach.
• -Cutting squat depth as fatigue sets in.
• -Rushing the reps so neither the squat nor the reach hits end range.
• -Letting the knees cave during the stand.