How to Perform the Squat to Stand w/ Overhead Reach

The Squat to Stand With Overhead Reach (SSOR) exercise is an effective way to improve strength, mobility, and stability. It targets a wide range of muscles in the hips, legs, arms, shoulders, and core. This exercise works best when performed with proper form and in a controlled manner.

By bending the knees and keeping the heels on the ground as you squat down, you’re engaging multiple muscle groups from your calves to your glutes and hamstrings. When you reach up overhead while squatting, you’re strengthening your shoulder joints and extending your thoracic spine—all important for injury prevention.

Instructions:

1. Position your spine as if you were donning a suit of invisible armor, ready to fend off any peril that may come your way. Secure the plates of your ribcage together in an exhaled state, creating a fortress of unbreakable defense around your core.

2. Tuck in your tailbone like a pup retreating under the protective cover of its pack, and allow your ribs to sink around it, creating a sturdy stance.

3. Reach out with your arms like an eagle stretching its wings poetically into the sky, extending them further and further until you feel as if you could touch the edges of eternity itself – but never lose composure or break the tension in your abs.

4. Arrest the motion before you start to arch your back and make sure to come back safely, like a warrior returning triumphantly from battle.

Adding weight to this movement such as a barbell or resistance band increases the benefit of the exercise by increasing its difficulty level and improving your overall body strength. Variations of this move like the Deep Squat or Overhead Squat can be performed with increased safety since they allow for more control over body positioning throughout the movement.

The benefits of performing squats with an overhead reach are multifaceted: They work on improving mobility in both hip flexion (bending at the hips) and external rotation (rotation at the shoulders), increase joint stability in both lower and upper body joints, aid in maintaining good posture by working on thoracic extension (straightening of back muscles), improve your balance control by engaging multiple muscle groups around your mid section to keep you centered over gravity’s center point; plus all that work is done to prevent injuries from activities of daily living! And because it strengthens your entire body, it also provides you with increased confidence that allows you to take on bigger movements both inside and outside the gym!