Exercise of the Week: Overhead Unilateral Loaded Squats

What It Does: targets the glutes, thighs, and very quietly the side without the one arm over head

Why Would You Do It: Well, for one, it is like holding a baby in one hand while squatting to pick your keys that fell on the floor.

Procedure: Assume a squat position with your feet hip width a part and feet flat. Raise your right hand (if you're sure). Now, squat. That is, sit like you are about to sit in a chair. In fact, you can use a chair to use as a reference since most of them are built at 90 degrees. Make sure you keep your arm raised throughout the repetitions. You may feel yourself fighting rotational pull as you squat due to your raised arm. Your left side is working to pull you toward the left while your right side is trying to equalize.

Parameters: 2 to 5 sets for 60 seconds each side. Rest intervals are set at 30 seconds.

Derek Arledge, CSCS          TEEM Performance Training          www.teempt.com