There are some dramatic benefits that can be gained if the overhead support lift is incorporated into your training routine
I first read about this exercise when researching John Grimek, one of the strongest, best built men of his era. He claimed it did more for him than anything else and I have to agree. In fact if I had to only do 2 exercises this would be one of them. the other would be variations of the squat or deadlift. The overhead support is basically an overhead squat with extremely short range of motion to allow the heaviest weights to be supported. All the midsection muscles are worked extremely well with this movement. Spinal errectors, abdominals, obliques, along with the lats, traps, mid back muscles, chest, delts, triceps, glutes, quads and hamstrings. Even calves. This is a total body movement that most have never heard of , let alone experienced. definitely should be included in a strength training routine along with the other superb basics, squats, deadlifts, bench presses, overhead presses. I recommend doing fairly high repetitions with this movement to get enough time under tension. Also, on occasion do maximal attempts. You will be handling poundages as you progress that you never thought possible. A power rack is mandatory . Set the bar at a height that allows one to have arms fully extended and just a slight bend in the knees . this depends on the height of the lifter and the height of the rack. In my case I have to use the top of the rack as the support and I place either boards , blocks or 45 -100 lb plates under my feet to adjust the height. Then keeping the body tight, shoulder blades pulled back, abs pushed out, glutes fully contracted……using the legs push the wt. overhead, keeping the arms locked. The overhead support exercise can also be done using dumbbells utilizing a set up that I devised to support the dumbbells overhead. Will give more info on this set up in the future. Definitely give this movement a try and I guarantee you will be impressed.