- EquipmentOther
- PatternMobility
- Repsheld for time
Hold a broomstick or dowel overhead with a wide grip and straight arms, feet about shoulder width apart.
First cuePush the stick up toward the ceiling.
How to do the Broomstick Overhead Squat
Set up. Hold a broomstick or dowel overhead with a wide grip and straight arms, feet about shoulder width apart.
- Keep the stick over the middle of your feet.
- Squat down as deep as you can while the stick stays overhead.
- Stand back up.
Form cues
- Push the stick up toward the ceiling.
- Keep the chest up.
- Keep the heels down.
Common mistakes
- Letting the stick drift forward.
- Bending the elbows.
Muscles worked
Main target: Quads. The quadriceps are four muscles at the front of the thigh. They straighten the knee: squats, lunges, leg presses and every stair.
On the way: Front delts and Abs.
Its other side: Hamstrings and Glutes, in the knees and hips pattern.
Variations and preparation
A variation of: Deep Squat Hold.
Do before it: Shoulder Dislocate (shoulder range) and Deep Squat Hold (same movement, lighter).
Track it in StatBlockFit
In the StatBlockFit app the Broomstick Overhead Squat is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Broomstick Overhead Squat?
Set up: Hold a broomstick or dowel overhead with a wide grip and straight arms, feet about shoulder width apart. Steps: 1. Keep the stick over the middle of your feet. 2. Squat down as deep as you can while the stick stays overhead. 3. Stand back up. Form cues: Push the stick up toward the ceiling. Keep the chest up. Keep the heels down. Common mistakes: Letting the stick drift forward. Bending the elbows.
What muscles does the Broomstick Overhead Squat work?
It trains the quads as its main target and works the front delts and abs on the way.