What You Need

• Flat floor space (6×6 ft)

• A phone to record video

• A wall or open area behind you (for clear view)

• Broomstick, PVC Pipe, or Stick

How to Set Up

• Stand facing the camera, about 8–10 feet away.

• Camera should be at hip height and capture head-to-toe.

• Feet shoulder-width apart.

• Raise arms straight overhead, elbows locked, biceps by ears.

What Goes in the Form

• Upload the overhead squat video.

Quick Instructions

• Perform 5 slow squats, keeping arms overhead.

• Go as low as you comfortably can while keeping heels down.

• Turn sideways and perform 5 more repetitions.

• Keep arms straight the entire time.

Safety Notes

• Stop if you feel pain.

• Do not force depth.

Overhead Squat Test