'I train people of all ages, and this one exercise moves the needle most for building full-body mobility and core control'

At 35 years old, I am well aware that my body is nearing the perimenopausal years, and the inevitable decline in strength, mobility, bone density, and metabolism sets in as I approach my 40s. I am becoming more conscious of how I train my body to stay strong and mobile in the face of potential hormonal shifts. I have tailored my strength training toward longevity, a trend that has emerged in recent times but was not prevalent when I exercised a decade ago.

The overhead squat, traditionally used as a strength exercise with heavy dumbbells or barbells in CrossFit gyms, is also an effective tool in building mobility. It targets the thoracic spine, improves balance and stability, increases lower-body strength, engages the upper body, and enhances squat depth. To perform the overhead squat, stand with your feet hip- or shoulder-width apart, extend your arms overhead, engage your core, and lower into a squat while maintaining a tall spine and upright chest. Pause at the bottom, then press through your feet, legs, and core to stand.

The benefits of overhead squats extend beyond mobility improvements. As certain fitness components begin to decline in the mid-thirties, including muscle mass, bone density, and joint flexibility, overhead squats can help maintain functional strength and lean muscle mass. By focusing on the exercise without heavy weights initially, you can strengthen your full range of motion and reinforce proper squat technique, including shoulder position, engagement, and the tripod foot position.

Over time, you should notice a stronger core and lower body, improved range of motion around your hips, knees, and ankles, better squats, and a more stable upper body capable of supporting weight safely overhead.