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
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:
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.