If you are wanting to bulk, maintain mobility, flexibility and power the overhead squat is one of the best moves you can do.
Stand wider than shoulder-width apart and clean and jerk (pull to your shoulders then press overhead) or snatch (in one continous movement pull from the floor overhead) the barbell.
Concentrate on keeping your chest up and squat down deep. The execution in the above video gives the impression that the overhead squat is simple but it can be quite tricky so practice with an empty bar first.
Once you feel comfortable add some weight and you'll feel your legs, glutes, core and lower back develop.
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