6 Tips to Improve Overhead Squat Mobility & Technique for Crossfitters

Overhead squat mobility and technique are absolutely essential for this tricky and punishing exercise. Perfect this lift and you will make huge progress in Crossfit.

So firstly, lets recap overhead squat mobility and technique.

This exercise ruthlessly exposes holes in any athlete’s mobility, strength and technique.

“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason, it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.” Greg Glassman, CrossFit Journal

6. HOW TO OHS AND 3 HELPFUL OVERHEAD SQUAT MOBILITY DRILLS

Improve your technique with this quick demo from the guys at Barbell Shrugged then try the 3 overhead squat mobility drills to test your current standards and learn how to improve for the future.

5. MOBILITY AND STABILITY DRILLS FOR THE OVERHEAD SQUAT

These drills will help you to improve the following:

  • Thoracic Spine mobility
  • Shoulder external rotation
  • Shoulder blade posterior tilt
  • Thoracic spine extension
  • Wrist mobility
  • Hip mobility

 5 Hip Opening Exercises to Improve Performance for CrossFit

4. THE SOTTS PRESS

This is a great exercise to build strength, balance and stability in your shoulders. The squat position creates a much more unstable position and forces you to engage your core even more during the entire range of motion.

3. 27 SQUATS WITH JAMI TIKKANEN

This is a perfect way to identify any imbalances or sticking points in your squat movement. 27 variations, 27 ways to check for issues that need to be improved. If you are looking to really focus on your squat mobility, take a look at this article:

Mobility Tips: Easy Fixes for your Back Squat

2. OVERHEAD SQUAT MOBILITY – BAR AND BUTT PATH

Two important elements of the lift that must be thought about and controlled carefully in order to establish effective movement.

1. OVERHEAD SQUAT / SNATCH PREP

Advice from Kelly Starrett on how to improve mobility and technique for these two exercises.

What other mobility exercises do you use to improve your overhead squat? Let us know in the comments section below so we can test them out.

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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