Squat To Overhead Reach With Twist
Squat To Overhead Reach With Twist pairs pure bodyweight leverage with front-thigh strength you can use — built for your first months of training.
How to do Squat To Overhead Reach With Twist
- Stand with your feet shoulder-width apart and toes slightly turned out.
- Lower your body into a squat position by bending your knees and pushing your hips back.
- As you come up from the squat, raise your arms overhead and twist your torso to one side.
- Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
- Continue alternating sides with each squat repetition.
Squat To Overhead Reach With Twist Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Squat To Overhead Reach With Twist Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Cutting depth once the weight gets heavy
Pick a load that lets you reach the same depth on every rep.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Squat To Overhead Reach With Twist
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Squat To Overhead Reach With Twist — Frequently Asked Questions
How do you do the Squat To Overhead Reach With Twist?
Stand with your feet shoulder-width apart and toes slightly turned out. Lower your body into a squat position by bending your knees and pushing your hips back. As you come up from the squat, raise your arms overhead and twist your torso to one side. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Squat To Overhead Reach With Twist work?
The Squat To Overhead Reach With Twist primarily targets the quads. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Squat To Overhead Reach With Twist should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Squat To Overhead Reach With Twist good for beginners?
Yes. The Squat To Overhead Reach With Twist is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Squat To Overhead Reach With Twist?
Try the Squat On Bosu Ball, Barbell Clean And Press or the Band Single Leg Split Squat. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
