Here is the last tip the series from Tabata Times on the overhead squat. Give this mobilization a try and see if you notice a difference in your overhead squat.
Overhead Squat Problem #3: Tight Shoulders and Upper Back
If you are forced to use an extremely wide grip when overhead squatting and find it challenging to get in a good overhead position even when standing at the top of the squat, your upper back, chest and shoulders may be so tight as to not allow for good OHS movement.
The Fix:
Take a lacrosse ball, baseball, tennis ball or some similar round object and lay down on it. The ball should be on the muscles between your scapula and your spine. Put as much of your body weight on the ball as you can stand without crying and start to make snow angels. Do 3-5 repetitions in one spot and the move the ball down an inch or two. Start at the top of your traps and work your way down on both sides. If your pectorals are tight, this same process can be done by lying flat down on top of the ball starting where the pec and the deltoid meet. This active release method can do wonders for loosening up the musculature needed for a successful OHS. In my experience, the change is only temporary, so if this works for you, it may need to be done before each workout that requires overhead movement.
If your overhead squat is struggling, try these fixes and see where it takes you. Let us know in the comments if you have any other tips to help out your fellow athletes master the overhead squat!
Coaches Notes:
- Before the work out make sure to take care of you hands, tape if you need too.
- During your run relax your arms to allow you to be the most efficient during your pull ups.
- Before hopping on the bar chalk up, and take a breath, your going for a max set.
- For your pull ups try sticking with a number you can hit every round and push for that extra rep.
