Fix your overhead squat mobility fast!

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The overhead squat requires an athlete to have great mobility throughout the body and excellent technique. When positioning is off, the overhead squat becomes a significantly harder exercise to perform. In this video, Dr. Zach Long takes you through a series of tests & adjustments to help improve your overhead squat technique.

Areas covered in this video on improving overhead squat technique:
- Adjusting squat stance
- Adjusting grip width
- Maintaining an active shoulder
- Ankle mobility
- Thoracic mobility
- Shoulder mobility

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The overhead squat is one of the most challenging movements for CrossFit athletes due to the combination of mobility, strength, control, and coordination required. By assessing key mobility areas, adjusting grip and stance, and practicing specific drills, athletes can improve their overhead squat performance.

Mobility Requirements
Optimal overhead squat positioning relies on joint stacking for stability, where the barbell, shoulders, hips, and ankles align vertically. Limited ankle mobility forces a forward torso lean, placing excessive stress on the shoulders. Testing ankle mobility and incorporating targeted ankle drills, such as the lunge test and band-assisted movements, can help athletes maintain an upright torso and balanced positioning.

Grip and Shoulder Positioning
Grip width influences shoulder stability. A moderate grip typically works best, but wider grips can assist those with limited shoulder mobility. Athletes should aim for an “active shoulder” position, pressing upward into the bar to engage the rotator cuff and maintain control.

Stance and Hip Mobility
Finding an appropriate squat stance is essential, especially for athletes with restricted ankle mobility. The hip scour test identifies the optimal stance width, which can then be fine-tuned by adjusting toe angle. Wider stances can also help those with stiff ankles achieve greater depth.

Thoracic and Shoulder Mobility
Stiff thoracic spines increase shoulder strain, so upper back flexibility is crucial. Simple tests, like seated rotations, reveal restrictions, which can be addressed through targeted thoracic mobility exercises. For shoulder mobility, the wall test with a PVC pipe highlights any limitations.

Coordination and Strength Drills
Athletes with good mobility but poor coordination can benefit from control drills like overhead sit squats and exaggeration exercises. These drills build stability in the squat’s bottom position, laying a foundation for improved overhead squat mechanics. Through consistent mobility work and focused practice, athletes can achieve a stable and effective overhead squat.

#barbellphysio #thebarbellphysio
The Barbell Physio - Improving the world’s of athletic performance, injury prevention, and rehabilitation. Specializing in helping improve the strength, mobility, and technique necessary for barbell athletes such as those participating in CrossFit, Olympic weightlifting, and powerlifting.
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[JonnyDieds]

This deserves more views! Helped a lot. Thanks

[misterbulger]

This is the only squat I do anymore. It doesnt compromise my chronically tight low back. I have to put plates under my heels to help with ankle/low back mobility, but im ok with that. Over time I'm able to decrease the heel lift. Makes it feel 1000% better & safer. It gets my glutes involved with a deep loaded stretch a lot more than in a back or front squat that just gave me a massive muscle imbalance over the years. If your back and hips and knees hurt and you squat and deadlift alot. STOP and try these. Superset with pendalay rows and hip thrusts your low back will be bulletproof after awhile.

[nashvin]

I have poor ankle mobility, poor wrist mobility and thoracic spine mobility, this exercise is my 'white whale'! I'll never give up on trying to get better at it, even if I'm miles away from mastering it!

[kindrex]

Great video thanks, my OHS is mostly upright but I know I can do better! I passed all the tests but will try that last sitting exercise as I think it will work wonders!

[thebarbellphysio]

What other overhead squat questions do you have? Comment below and I'll try to help you out!

[en]

What about the hips? I pass all the mobility tests for ankles, lats, thoracic.

[alejandroherrera-vmbg]

I’m confused. He said test ankle mobility, and sometime people sit back like they don’t have good hip mobility…… is it one in the same or was this a mistake?

[stefanschotte]

any comments about specific biomechanical morphology like small torso, long femur, hip socket ?

[michapoczatek]

Cant go deeper than power snatch with more weight any tips

[jimh]

Do them with dumbells.
And humble yourself.😅

[alejandroherrera-vmbg]

That and he is wrong about the shoulder mobility part. The lats externally rotate the shoulder and since you need to load your back to squat. You should focus on that 🙄