Exos | Formerly Core Performance

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Core Knowledge


Overhead Squat (Dowel)

Starting Position

  • Standing with dowel resting on your head, with elbows at a 90 degree position
  • Extend arms overhead until arms are straight


  • Initiate the movement with the hips, squatting back and down until the top of your thighs are parallel to the floor
  • Move out of your hips and quads as you return to a standing position
  • Repeat for the prescribed number of repetitions

Coaching Keys

  • Keep weight on the heels when squatting
  • Keep the dowel behind the plane of your head
  • Attempt to pull dowel apart with arms

You Should Feel It

  • Working your legs and back and stretching your shoulders

Tags: Strength, Glutes, Hamstrings, Quadriceps, Lower Body Push