How to do a PVC Overhead Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About PVC Overhead Squat
PVC Pipe
Workouts with PVC Overhead Squat
Instructions for Proper Form
PVC Overhead Squat is a variation on the more standard Overhead Squat. Like other squat variations, this compound exercise primarily targets your quadriceps. Using a PVC pipe instead of a barbell adds less weight, making this a great exercise for learning form and improving shoulder mobility without additional resistance. It's an excellent starting point for progressing to heavier overhead squats.
- Stand with your feet as wide as comfortably possible with toes pointed slightly outward.
- Grab the PVC pipe with both hands using a wide grip.
- Lock arms as you bring the PVC pipe overhead.
- Brace your core as you initiate a squat by bending the knees and pushing your hips back.
- Slowly descend keeping your arms perpendicular to the ground and PVC near the center by engaging the upper back.
- Maintain a forward looking chest as you continue to descend into a full squat.
- Bring the PVC pipe back to starting position by extending the knees and bringing the hips forward.
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