PVC Overhead Squat Hold
10 reps
Hold a PVC pipe overhead and sit into a stable squat position.
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QUADS
PVC Overhead Squat Hold
The PVC overhead squat hold is a static drill for grooving overhead squat position without any real load. Holding a light pipe overhead while sitting into a squat challenges the quads, shoulders, and core to stay stable. It's ideal for beginners learning the pattern or anyone refining mobility and technique.
How to do it
- 1
Grip a PVC pipe with both hands, wider than shoulder-width, using an overhand grip.
- 2
Stand with your feet just outside shoulder-width.
- 3
Press the pipe overhead with straight arms, keeping it slightly behind your head and elbows unlocked.
- 4
Brace your core, keep your chest up, and hold that overhead position.
- 5
Hinge your hips back and bend your knees to descend into a squat, stopping before your form breaks down.
- 6
Hold the bottom briefly, then drive through your legs to stand while keeping the pipe steady overhead.