PVC Overhead Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Grip the PVC pipe with a wide 'snatch grip' so that the bar sits in the crease of your hips when standing tall.
3. Press the PVC pipe directly overhead, locking your elbows completely and shrugging your shoulders upward to create an 'active' stable base.
4. Position the bar so it is vertically aligned over your ears and the middle of your feet.

How to do it

1. Inhale and brace your core, then begin the descent by simultaneously hinging at the hips and driving your knees outward.
2. Lower your hips until they are below the level of your knees, ensuring the PVC pipe stays locked out directly over your mid-foot.
3. Drive through your mid-foot to return to a standing position, exhaling as you reach the top of the movement.
4. Maintain a controlled 3-1-1-0 tempo: three seconds down, a one-second pause at the bottom, and a powerful one-second ascent.

Form checklist

• Keep elbows fully locked and armpits facing forward to stabilize the shoulders.
• Ensure your heels remain in contact with the floor throughout the entire lift.
• Maintain an upright chest and neutral gaze to prevent the bar from drifting forward.
• Keep the PVC pipe stacked vertically over your center of gravity at all times.

Pro tips

• Attempt to 'pull the bar apart' with your hands to engage the lats and upper back for better overhead stability.
• Focus on pushing the PVC pipe toward the ceiling constantly to maintain 'active shoulders' and prevent the weight from crashing onto your joints.

Make it harder

• Narrow your grip width by one inch to significantly increase the demand on thoracic and shoulder mobility.
• Add a 5-second pause at the bottom of the squat to build isometric strength and confidence in the 'hole'.

Frequently asked

What muscles does the pvc overhead squat work?

The pvc overhead squat primarily targets the glutes and quadriceps, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the pvc overhead squat?

The pvc overhead squat uses barbell.

Is the pvc overhead squat good for beginners?

The pvc overhead squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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