What You Need
Flat floor space (6×6 ft)
A phone to record video
A wall or open area behind you (for clear view)
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.
