High Rep Overhead Squat

To build total body strength, there are few exercises better than heavy overhead squats. However, if you're an athlete with poor shoulder endurance or if your a non-athlete with poor overall mobility, Chad Waterbury suggests incorporating high rep overhead squats with a lighter load.

Start with a weight that allows you to do 25 reps with perfect form. Don't be surprised if this means you're using an empty bar. Every 48 hours, repeat the exercise and add a few more reps. Your goal should be 50 reps with precise, textbook form.

Once you can get all 50 reps, increase the load slightly, drop back down to 25 reps, and repeat the process. This is an excellent way to build shoulder and back endurance while also enhancing shoulder, back, hip, and ankle mobility.