The Overhead Squat (OHS) can be an exceeding frustrating movement for both new and experienced athletes alike. The front or back squat are a good test of core, hip, and leg strength while the OHS is predominantly a test of core stability and control. First lets look at how to properly perform and OHS, then we’ll look into how to correct some common faults.
OHS Technique:
First of all, practice should start with a PVC pipe or similar unweighted object. Until the athlete can demonstrate an absolutely stable rock bottom position with the PVC directly overhead, there is no need to add weight. That is the path for frustration and injury and our goal is always to work safely and learn the technique before adding weight.
It all starts with the base and your feet should start in the squat position with the heels under the shoulders and toes either straight ahead or turned out slightly. The spacing for the grip should be similar to the Snatch grip which will place the barbell 6 to 8 inches above the head when the bar is at extension overhead. Once the arms are locked out overhead, the elbows need to be rotated so they are pointed down toward the floor. You can practice this by using a waiters carry placing the PVC on open palms facing toward the ceiling. Next, keep the arms completely locked out by pushing up against the bar while also trying to pull the bar apart.
Initiate the squat by driving the hips down and back, similar to sitting in a chair. The bar must stay over the ankles during the full range of the movement. For most people, the issue comes from knee, hip, and ankle flexibility and not problems overhead. If an athlete is unable to maintain a solid chest up squat, then the shoulders will naturally come forward. Working from the bottom up starting on wall facing squats will pay off huge. Next, core stability is important and should be the next focus. Check out the videos below as homework to start improving your OHS today.
Here’s a great video that can help with the OHS:
https://www.youtube.com/watch?v=1X-MLCHNwEU
Squat Therapy:
https://breakingmuscle.com/learn/squat-therapy-4-drills-that-will-improve-your-squat
Midline Stability Drills:
Hip Mobility then
50 Hollow Rocks
50 Sit-ups
25 Strict toes to bar/Knees to elbows
Incorporate these drills into your workout routine and you will overcome the challenges of the overhead squat!
If you need help with the OHS or any other movement, book a 30minute personal training sessions with a CFE Coach TODAY!
