What do you get from Overhead Squats? A strong core, healthy lower back, better balance and shoulder strength ... as well as more flexible hips and a better range of motion. All in one lift.

The OS is a tough lift to do ...not because it requires massive strength, but because it requires great control and flexibility. In many ways, it’s as touch with a broomstick as it is with a weighted bar.

Start with a good stance ... more than shoulder width ... and grasp the bar with an overhand grip as wide as you can go. Lift the bar overhead and lock out your elbows while you’re also pinching your shoulder blades together. The bar should be slightly behind you.

Begin your squat by pushing your knees out slightly and your hips back and sitting with more weight on your heels than your toes. Keep your heels in contact with the ground as you lower yourself to a deep squat.

Return to the starting position by driving up through your heels.

Initially, you may not get very low, but keep trying to get lower each rep and each workout until you get to or below parallel.

Thanks to Alex Clark of Grand Haven High School for help in making this video.