The single-arm overhead squat is a great full body exercise that works core stability as well as your shoulders, back and legs.

Women are at times hesitant to try exercises with heavier weights. The good news is that while you’re building up your confidence in the weight lifting arena, you are still making progress by challenging your balance and core stability. This exercise is demanding yet safe, and can be modified by using heavier or lighter weights.

As you can see in the image below, anything can be used as weight. Fill a gallon jug up with water, sand or rocks if you don’t have a dumbbell that’s challenging.


How to:

  • Stand with your legs shoulder-width apart.
  • Press a dumbbell, kettlebell or other weight above your head.
  • Hold your other hand out for counterbalance.
  • Brace your core and sink down in to a squat, keeping good form.
  • Squeeze your butt to push yourself back up to standing
  • Repeat


  • Don’t forget proper squat form (if you don’t know what this is, detailed post coming soon)
  • The heavier a weight you use, the more your body may want to shift to one side. Keep your core braced and fight the tendency to lean to one side.

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