The Overhead Stick Squat or Overhead Bar Squat is an ideal way to improve your mobility and your strength. It works your shoulders, core, and hips as well as knees and ankles. Beginners can use a broom stick (no weight), while more advanced exercisers can use a weighted bar to make it more challenging. Watch the video to make sure you do it properly. If you are struggling getting a deep enough squat, trying lifting your heels with a board.