Pvc Overhead Squat
Description
The PVC overhead squat holds a PVC pipe or broomstick locked out overhead while performing squats. It is the lightest possible overhead squat variation and is used as a mobility assessment and warm-up before progressing to loaded overhead squats.
Muscle Group
Equipment Required
Pvc Overhead Squat Instructions
- Hold a PVC pipe with a wide snatch-width grip overhead. Lock out your arms.
- Feet shoulder-width apart, toes slightly out.
- Squat down while keeping the PVC locked overhead.
- The pipe should stay directly over your midfoot.
- Descend as deep as mobility allows.
- Stand back up with the pipe still overhead.
- If the pipe drifts forward, your thoracic or shoulder mobility needs work.
- Aim for 10 to 15 reps as a warm-up or assessment.
Pvc Overhead Squat Form & Visual
Pvc Overhead Squat Benefits
- Lightest overhead squat for mobility assessment
- Reveals shoulder, thoracic, hip, and ankle mobility issues
- Used as warm-up before loaded overhead squats
- Minimal equipment needed
- Foundational movement screening tool
- Builds overhead squat mechanics safely
Pvc Overhead Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Deltoids (overhead hold)
- Core (stabilizer)
- Thoracic extensors
