The overhead squat.
One of the most challenging squat variations we use in Crossfit and olympic lifting.
Many of us dread that day at the gym when we see overhead squat or snatches programmed in. This can be for a number of reasons most of which include shoulder mobility and poor squat form. I was right there with you 4-5 years ago, but now I love overhead squats and snatches. Let me tell you how!
First of all, I was not practicing my best form. Knowing what I know now, versus how stubborn and frustrated I was when I first started Crossfit and lifting, I have learned that sometimes you need to put that bar down and work on your basics. For me this included lots of mobility from The Supple Leopard (thank you Kelly Starrett) and different squat drills to help get my chest upright in the bottom of that squat.
My mindset when I first started Crossfit was terrible. I kept refusing to believe I would ever be able to have a decent squat, being that my anatomy kept getting in the way ( Im a tall girl with really long femurs). I was never flexible or coordinated or athletic. I kept trying despite all of that, only driven by loving this new found strength I didn’t know I had. I was told to just work on power cleans or snatches to not work on full squats, which is a valid request because I couldn’t reach full depth, and I had horrible overhead mobility causing my shoulders to internally rotate overhead ( and I had a shoulder injury because of it). But what would have helped most is if I had taken the time to ask my coaches what I can do to help get better outside of class. Instead, my husband worked with me on my squats, showing me how to do squats with the rig and showing me how to do squats up against the wall ( our mobility video for today). I started doing yoga and making sure to mobilize and stretch before and after working out. With all that, I was able to progress to a way better squat technique than before and even though I have made huge strides, I never stop working on mobility or squat drills because they only serve to help you.
Our second squat mobility video is showing one more drill to help you get comfortable in those uncomfortable positions. This time I am addressing the ever difficult task of staying upright with arms overhead in a squat.
Get stronger. Be Better.