Improving Overhead Squat Movement | JTSstrength.com

Summary by Krater

Dr. Quinn Henoch demonstrates screening and preparation techniques for improving overhead squat mobility and performance, using ankle and hip mobility drills such as heel lifts and supine squatting.

From the video

Answers: How can I improve my overhead squat mobility and form?

• overhead squat mobility
• ankle dorsiflexion
• hip mobility
• heel lifts
• snatch balance

Exercises

• overhead squat · PVC pipe
• closed chain ankle dorsiflexion test · wall
• quadruped rock · bodyweight
• supine wall squat · PVC pipe
• supine wall squat with plate · weight plate · 5-7 reps, 2-3 sets
• side lying shoulder positioning drill · kettlebell · 5-7 reps, 2-3 sets
• front foot elevated half kneeling press · box
• goblet squat · kettlebell
• heaving snatch balance · barbell
• standard snatch balance · barbell
• drop snatch · barbell

What it concludes

• Ankle dorsiflexion of 3 to 5 inches away from the wall is adequate for most daily activities and deep squats.
• Elevating the heels in an overhead squat takes ankle mobility out of the equation and provides a counter balance.
• Heel lifts shift the center of gravity forward, helping athletes with limited ankle mobility squat deeper.
• Internal shoulder rotation is often unstable, while external rotation is more stable, but overhead positions require a middle ground.
• Snatch balance progressions help bridge the gap between static overhead squat mobility and dynamic snatch movements.