Improve Mobility for Overhead Squats With These 2 Drills

What Is Overhead Squat Mobility?

Overhead squats are one of the most popular strength training movements among athletes. They improve your overall fitness level and help you build muscle mass. However, if you want to get stronger or bigger, it’s not enough just to do them. You need to perform them with proper form so that they don’t cause injury or strain your joints.

The problem is that many people have poor overhead squat technique. They may even be unable to complete any kind of weightlifting movement at all. This means that they will never reach their potential in terms of strength or size. On the other hand, there are some people who possess excellent overhead squat technique but still lack strength because they haven’t been doing them correctly. If you’re one of those people, then you’ll benefit from learning how to improve your overhead squat mobility!

Why Should I Work On My Overhead Squat Mobility?

If you’re like most people, you probably don’t spend much time working out your shoulders. Most of the time when you go to the gym, you use dumbbells instead. And while dumbbell presses and rows are great exercises for building up your upper body muscles, they aren’t nearly as effective as overhead squats.


Because these exercises require a lot of core strength which isn’t something that everyone possesses.

If you really want to improve your shoulders and build muscle mass in this area, then you need to start doing overhead squats. And in order to do them properly, you first need to work on your overhead squat mobility.

This involves stretching the muscles in the front part of your body. This is the area where most people experience the most tension, which prevents them from being able to keep their midsection tight while holding the barbell.

What Do I Do?

The good news is that it’s really easy to improve your overhead squat mobility. All you need to do is do some body weight squats and perform a series of stretching exercises for the muscles mentioned above.

If you can’t do a proper overhead squat with an unloaded barbell, then you should begin by doing a series of body weight squats. This will help you get accustomed to the movement so that you can become comfortable with the form. If you haven’t done any weightlifting exercises in a while, then you’ll also want to start with an empty bar before adding more weight to it.

In addition, you should perform some stretching exercises for your chest, shoulders and upper back. You should hold each stretch for at least 20 seconds. Some people may need longer before they feel the tension dissipate. If you feel any pain when performing these stretches, then stop immediately.

Here are some of the exercises you can do:

Chest Stretch: Stand upright and interlock your hands behind your back. Try to touch your shoulders together as much as possible. Hold this position for at least 20 seconds.

Improve Mobility for Overhead Squats With These 2 Drills - from our website

Shoulder Stretch: Stand upright and raise your right arm in front of you, parallel to the floor. Now bend your arm at the elbow and try to touch your back. Hold this position for at least 20 seconds and then repeat it with your left arm.

Upper Back Stretch: Stand upright and place your right hand on your left shoulder. Tilt your head to the right and hold this position for at least 20 seconds. Then turn your head to the left and hold for at least 20 seconds.

How Long Does It Take To See Results?

Most people will see results after performing these exercises for a week or two. If you’re an experienced weightlifter, then you may notice improvements in a few days. The key is to stick with the program and perform these exercises at least twice every week.

If you follow these instructions, then you’ll be well on your way to doing proper overhead squats with good form. And in the long term, this will help you to become a leaner and stronger version of yourself.

If you want to learn more about how to lift weights properly, then go here

Lifting weights is a lot of fun and makes many people feel better about themselves. But in order to get the most out of it, you have to perform the right exercises using good form. This is why weightlifters focus on compound movements such as squats, deadlifts and overhead shoulder presses. These exercises are great for strengthening your muscles and improving your fitness level as a whole.

But what if you could improve those exercises even further?

Well it turns out that there are certain mobility exercises that can help you to perform compound weightlifting movements more safely and effectively. In this article you’ll learn about the overhead squat, what it is, why it’s beneficial and how to improve your form if it isn’t up to par just yet.

What Is The Overhead Squat?

Sources & references used in this article:

Rehabilitation of the overhead throwing athlete: there is more to it than just external rotation/internal rotation strengthening by KE Wilk, CA Arrigo, TR Hooks, JR Andrews – Pm&r, 2016 – Wiley Online Library

Dynamic vs. static-stretching warm up: the effect on power and agility performance by DJ McMillian, JH Moore, BS Hatler… – The Journal of Strength …, 2006 –

Electromyographic and kinetic comparison of the back squat and overhead squat by RR Aspe, PA Swinton – The Journal of Strength & …, 2014 –

The importance of flexibility for functional range of motion by P Sexton, J Chambers – International Journal of Athletic …, 2006 –

A teaching progression for squatting exercises by LZF Chiu, E Burkhardt – Strength & Conditioning Journal, 2011 –

The back squat part 2: Targeted training techniques to correct functional deficits and technical factors that limit performance by AM Kushner, JL Brent, BJ Schoenfeld… – Strength and …, 2015 –

Using the Snatch and CrossFit Principles to Facilitate Fitness: Editor: Ferman Konukman by FM Kozub – Journal of Physical Education, Recreation & Dance, 2013 – Taylor & Francis

Current Concepts in the Assessment and Rehabilitation of the Thrower’s Shoulder by KE Wilk, RA Williams Jr, JR Dugas, EL Cain Jr… – Operative techniques in …, 2016 – Elsevier

The use of whole-body vibration as a golf warm-up by DJ Bunker, MR Rhea, T Simons… – The Journal of Strength & …, 2011 –