Ready to Improve Your Overhead Squat?

tips from a physical therapist

The overhead squat is one of the most complex movements in weightlifting, requiring a combination of mobility, stability, and coordination. If you’re struggling to perfect your overhead squat, don't worry—you're not alone! In this article, we’ll discuss the mobility and stability requirements for the overhead squat, as well as how to assess your body’s readiness and improve any limitations you may have.

Mobility: Essential for good form

The overhead squat requires full mobility throughout the entire body in order to have optimal form and to prevent overuse injuries.

1. Thoracic Spine Mobility
To hold a barbell overhead properly, you need to have adequate extension through your mid-back (thoracic spine). Without thoracic extension, your shoulders may not reach their optimal position overhead, contributing to compensations and poor movement patterns that can lead to discomfort or injury.

2. Shoulder Mobility
For full overhead mobility, you must have good mobility through your latissimus dorsi (lats) and pectoral (pec) muscles. Tightness in the lats or pecs can make it harder to fully extend your arms overhead, which will affect your squat form.

3. Ankle Mobility
Ankle mobility is crucial for any squat, especially the overhead squat. You need to be able to drive your knees over your toes during the squat movement (dorisflexion).  Without proper ankle dorsiflexion, you may compensate by leaning forward at your chest or driving your knees inward towards each other. This affects your stability and places excessive stress on your shoulders, knees, and lower back.

Stability: Protecting Your Body

1. Posterior Shoulder Stability
When you raise the barbell overhead, your rotator cuff and scapular muscles must be able to provide stability. These muscles help to hold the bar in the optimal position and ensure that your shoulders are protected and resilient. Weak shoulder muscles can lead to instability, affecting both your squat form and overall shoulder health.

2. Core Stability
Your core plays a major role in stabilizing your body while squatting. It helps to stabilize the barbell in proper position, reduces excessive load through your spine, and maintain an upright posture. A weak core leads to compensations that could affect your squat form and place stress on the lower back.

Assessing Your Overhead Squat Readiness

Here are two simple tests you can do at home to check your mobility and indicate if you have limitations:

1. Seated Wall Reach Test

• Sit with your entire back against a wall.

• Reach your arms overhead, keeping them by your ears, while making sure your spine stays in contact with the wall.

• The goal is to be able to reach the wall behind you.

• If your arms bend or your back comes off the wall, this indicates restrictions in your thoracic spine or lats.

2. Knee-to-Wall Test

• Kneel with your foot a fist width away from the wall.

• Keeping your entire foot flat, push your knee forward to touch the wall while keeping your hips square.

• If you can’t do this without compensating (e.g., lifting your heel or twisting your hips), your ankle mobility is likely limited.

3. Watch your Squat for Signs of Instability

• Watch your trunk and shoulder positioning. The barbell should be positioned directly over your midfoot and the trunk should be upright. Watch out for excessive spine rounding either way.

• Assess if your knees cave in or if you lift your heels off. This could indicate limited ankle mobility but also weakness in the posterior chian muscles (glutes, hamstrings, etc).

• If you notice these patterns, it could mean you need to strengthen your shoulder, core, glutes, etc. to improve overall stability.

Improve your limitations with targeted drills and exercises

If you notice any limitations during your self assessment, try out these exercises to improve your form.

Ankle Mobility:

• Functional Dorsiflexion Mobilization for Ankle

Thoracic Spine Extension:

• Wall Mobilization (Bonus: This also improves hip mobility to improve squat depth and mechancis)

Eccentric Latissimus Dorsi (Lat) Pullover:

• This exercise helps to length and strengthen your lat at its end range (overhead potion) to improve mobility. It also improves core activation and pelvic control for improved stability.

Overhead Squat Drill with Banded Assistance

• The banded assistance will help improve shoulder overhead mobility and core control. Using a lighter band is preferred so that you can stay upright. Modify to one arm if two arms is too difficult.

Overhead Squat Drill with Banded Resistance

• The band will improve posterior shoulder stability and help with optimal barbell placement and upright positioning.

Retest and Assess Progress

After completing these exercises, retest your overhead squat and assess your progress. You should notice an improvement in your ability to maintain proper form, squat depth, and barbell positioning overhead.

When to Seek Professional Help

These exercises are a great place to start; however, if you are struggling with pain or ongoing difficulties while performing the overhead squat, it might be time to work 1-on-1 with a performance physical therapist. A physical therapist can help identify your specific limitations and create a tailored program to address them.

If you are a weight lifter looking for Physical Therapy in the Austin area set up a discovery call and start the journey to a healthier you!

Contact Athletes’ Edge Physical Therapy:

https://www.athletesedgephysicaltherapy.com/request-an-appointment