Depending on your strength, mobility, and comfort level with the movement, you may or may not need plate weights to add extra resistance to the exercise. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. It's okay if your knees extend past your toes slightly at the bottom of the exercise, just make sure your knees angle out so they're aligned with your toes and not caving inward. The Overhead Squat: A Simple Exercise That Works Your Entire Body The Overhead Squat is an exercise you don't see used much any more to condition athletes. The challenge, of course, comes with the fact that this is a full-body exercise that requires coordination, control, a baseline level of strength, and good mobility and stability of all the major joints and muscle groups. Press the weight overhead and drive arms up hard to extend the thoracic spine as much as possible. Before we dive into some of my favorite drills to improve the overhead squat, let’s look at the biomechanics of the overhead squat. You'd use a lot more weight and be able to do more reps with conventional squats, Zercher squats , or front squats. Any other type of squat is superior since the limiting factor on the overhead squat is holding the weight overhead, not leg strength. For these athletes, I use the Band Squat and Press to improve the overhead squat. Spend some time in the bottom of an overhead squat with a thin band overhead. And it gets better—every time you perform the 20 reps, you’re expected to … All Rights Reserved . For this reason it is an indispensable tool for developing speed and power. Don't throw plates on a bar and expect your body to be able to handle … But while performing the overhead squat, you have to keep your torso upright and tall to maintain the stability of the barbell overhead. While they do help with stability, most often I use them to dial in technique. This, of course, depends on hip mobility, strength, and flexibility. 21-15-9 reps for time of: Deadlifts, 155 lb. Allow your wrists to bend back slightly to prevent the barbell from rolling forward over your thumb joint. Essentially the exercise is a deep squat while holding a barbell overhead with straight arms. Most people struggle with at least one of these mobility and stability issues: 1. This assessment enables the trainer to analyze every part of the kinetic chain for proper function. With HBT, the dynamic movement of the weights PUNISHES you if you move out of position. The Five Best Drills to Improve Your Overhead Squat Fast! Take a deep breath in and brace your core to help keep your spine stable. The overhead squat assessment (OHSA) is the best measure of how health your client’s kinetic chain is. The overhead squat is a complex Olympic weightlifting movement that should be tackled by experienced lifters. Drop into the bottom of a squat holding a lightweight. The overhead squat is a full-body, functional movement that works to build full-body strength and stability. Finally, if you experience any sharp or shooting pains, stop the exercise. The overhead squat is a great exercise though, as it does more than screen athletes or help with mobility. A lot of athletes have a difficult time maintaining a neutral spine position during overhead squats. 2. banded pull apart – activate the tissues of the scapula and shoulders. A rigid thoracic spine that can't extend. It's often due to a lack of engagement of the glutes, particularly the glute medius. By gradually working on the overhead squat with proper form, you can increase flexibility and mobility through your hips and ankles, eventually allowing you to move through a greater range of motion. 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