There's no question that mastering an overhead squat unleashes your inner superhero. Few things look and feel as impressive as a glute squat on the floor with a loaded barbell overhead.
But like most advanced exercises (like chin-ups), the overhead squat requires a lot of preparation and patience. Unlike a traditional back or forward squat, this variation requires a stable overhead arm position, which means a combination of shoulder mobility and core strength.
So, if you are struggling with your overhead squat and ultimately want to improve this exercise, we give you 3 optimal tips.
Your shoulders need some work
The overhead squat is a burden on your shoulders; after all, you are squatting while holding a barbell directly over your head. This is why movement is often used by personal trainers and physical therapists to analyze shoulder mobility, as well as core strength, balance, and general muscle control.
Essentially, the overhead squat assessment involves performing this exercise with only your body weight. If your arms drop forward during the movement, it is a pretty big clue that your shoulders lack mobility.
If that's you, don't be too discouraged. Typically the most difficult part of the overhead squat for people is keeping their arms directly overhead while squatting. Without maintaining the proper position of the arms overhead, an overhead squat becomes nearly impossible. Because if you can't keep the barbell over your head, you run the risk of dropping the weight and injuring yourself.
Introduce mobility exercises
If you have a difficult time keeping your arms comfortably overhead while squatting, you probably need to incorporate some shoulder mobility exercises into your regular routine. Even a few minutes of stretching shoulder at the door, stretching his arms pins and circles can help you develop a better mobility.
You have poor spinal mobility
The ability of your body to keep your spine extended and stable is the key to a proper overhead squat, as your shoulders depend on your back to keep the weight elevated. So if you struggle to keep your back straight and flat while squatting, your thoracic mobility (also known as your mid-back) may be to blame.
If you can't maintain an upright posture, your shoulder will have a much more difficult time staying upright.
Insufficient spinal mobility can also put your safety at risk. With a challenging, load-bearing exercise like the overhead squat, the lack of mobility in your mid-back makes you more prone to neck and shoulder injuries. Furthermore, it can also cause low back pain.
The thoracic extension is one of the most essential positions when lifting, especially with an overhead squat. Most people lack thoracic extension, so it is always best to work on thoracic extension on a daily basis to ensure proper posture.
Incorporate some thoracic mobility exercises, such as lumbar rotations and cat-cow pose , into your regular training program.
Your ankles can't flex properly
Your ankles are another great piece of the overhead squat puzzle (and for any type of squat). Keeping your heels on the ground is crucial when squatting, so if you see or feel your heels rise as you lower toward the ground, your ankle mobility is likely an issue.
The overhead squat requires more dorsiflexion (when the ankle flexes the toes toward the ceiling) than a typical squat, since you cannot lean forward. You need enough flexibility in your ankles to help keep your knees on your toes to provide enough counterweight between your upper and lower body.
Having sufficient mobility in your ankles not only helps you maintain balance and proper form, but it will also keep you safe. The safety of your overhead squat depends on your ability to keep your body in proper posture (weight can fall backwards or forwards). Without a solid foundation, this exercise can quickly turn into a risk.
If you raise your heels during the squat, you definitely want to improve the range of motion of your ankles. Dorsiflexion exercises and heel-raised squats are just a few ankle mobility exercises that can help you solve this problem.
That said, you can still work on your overhead squat without doing the movement – Doing specific exercises like those described above to improve the overall mobility needed for the exercise will help you improve the movement much faster than simply trying to squat overhead. overhead every day.
