How to do the Single-arm DB Overhead Squat, step by step
- Get the dumbbell overhead with one arm, arm straight.
- Actively push your shoulder up.
- Hold your free arm out to the side for balance.
- Sit your hips back and down, torso as upright as possible.
- Go only as deep as the dumbbell stays over your midfoot.
- Stand up powerfully.
Common mistakes and how to fix them
- Arm bendinglock out your elbow, shoulder active
- Dumbbell drifting forwardkeep it over your midfoot
- Torso tipping far forwardonly go as deep as you can control
How to scale the Single-arm DB Overhead Squat
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Goblet Squat
- Overhead hold and Air Squat separately
- With a light dumbbell or a dowel
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.