Exercise of the Week: Squat With Overhead Reach

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STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Squat With Overhead Reach, an exercise that increases lower-body, upper-body and core strength.

Who's Doing It

  • Brandon Jennings, Milwaukee Bucks PG

Muscular Benefits

  • Increases lower body, shoulder and core strength
  • Increases mobility in the upper back and shoulders

Sports Performance Benefits

  • Engages muscles in a fluid motion, simultaneously increasing strength and improving coordination
  • Prevents tight back and helps maintain proper posture during skill work
  • Engaging the core to stabilize the weight overhead strengthens these critical muscles so you remain balanced and in control when going up for a rebound or pass

How to Perform the Squat With Overhead Reach

  • Assume athletic stance, straddling bench with dumbbells in front at hips
  • Simultaneously lower into Squat and raise dumbbells overhead
  • Simultaneously drive out of Squat and lower dumbbells to hips, returning to start position
  • Repeat for specified reps

Sets/Reps: 1-2x12-15

Coaching Points

  • Keep elbows slightly bent
  • Touch butt to bench
  • Use lightweight dumbbells

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.


Photo Credit: Getty Images // Thinkstock

Topics: SQUAT | EXERCISE OF THE WEEK | EXERCISES | MOBILITY | EXERCISE | SPORTS | BENCH | DUMBBELLS | POSTURE | STANCE | SPORTS PERFORMANCE | STABILIZE | UPPER BACK | MILWAUKEE BUCKS