The overhead squat is unsurpassed in developing midline control, stability, and balance. It trains for efficient transfer of energy from large to small body parts, demands and develops functional flexibility, and similarly improves the squat by amplifying and forcing the correction of faults in squat posture, movement, and stability. Balancing a single dumbbell overhead places even more demand on flexibility, postural control, and positional accuracy than its barbell counterpart.