Hold a bar or dowel overhead in a wide grip with arms locked, and squat as deep as you can while the bar stays over the middle of your foot. Push up into the bar the whole time, chest tall and knees tracking over the toes, then stand without letting it drift forward.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 5 sets of 3 to 5 slow reps with a dowel, empty bar or light load; add weight only when the position stops wobbling.
Load is the least important variable here; heavy overhead squats over missing mobility just teach compensations. To bail, throw the bar forward off your hands and step back, or behind you and step forward, and practise this with the empty bar before it ever matters. Keep the space around you clear and use bumper plates once loaded.
Sources support the educational description; they do not establish that this exercise is suitable for you.
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.