1 - Stand with your feet shoulder-width apart or slightly wider, toes pointed slightly outward.
2 - Hold a stick (dowel or PVC pipe) with a wide grip overhead, arms fully extended, keeping the stick directly above or slightly behind your head.
3 - Engage your core, retract your shoulder blades, and ensure your chest is tall before initiating the movement.
4 - Begin the squat by pushing your hips back and bending your knees simultaneously, keeping the stick locked out overhead throughout the entire movement.
5 - Descend until your thighs are at least parallel to the floor, maintaining an upright torso and keeping your knees tracking over your toes.
6 - Drive through your heels to return to the standing position, keeping the stick stable and overhead throughout.
7 - Repeat for the desired number of repetitions, focusing on mobility, balance, and proper alignment.
