Why do I struggle with overhead squats?

There are two possibilities, how you can feel that the Overhead Squat is hard on your shoulders. Possibility number 1: you lack shoulder external rotation and can’t get the bar into the right position overhead or you force yourself in a position, you are yet not able to do.

What causes poor overhead mobility?

Mobility issues that develop in the shoulder can result from several types of activity or inactivity. Some of the most common types of shoulder mobility issues are impingement, rotator cuff tears, and frozen shoulder. Instability and overuse of the joint cause many of these.

What are the common faults in the overhead squat?

THE 4 MOST COMMON MISTAKES WITH THE OVERHEAD SQUAT

1. Leaning too far forward.
2. Holding the bar too far behind your head.
3. Arching your Back/Sticking your Butt Out.
4. Rounding your lower back at the bottom of your squat.

How do I get better at overhead squats?

6 Tips to Develop the Overhead Squat

1. 1-Identify mobility issues—then work on them.
2. 2-Develop midline stability.
3. 3-Start with the right weight-but NOT a pvc pipe.
4. 4-Press into the bar.
5. 5-Stabilize in the hole.
6. 6-Train with pause squats.

Why do you need to train an overhead squat?

Training overhead squat mobility will make this move more effective and even achievable for you. What’s an Overhead Squat and Why Should I Train it? The overhead squat is a total body movement that, maybe surprisingly, is more for training mobility than for building strength.

Why do I have a bad squat position?

The last one of the squat mobility issues that we are going to cover is thoracic mobility. Thoracic mobility is a usual culprit of poor shoulder mechanics, but it is also a culprit for a bad rack position in the back squat. If the thoracic spine is always in a kyphotic position, then when you try to squat low you’re spine will round forward.

Are there any exercises to improve overhead mobility?

Last week we started a discussion on overhead mobility. We introduced two screens that can expose overhead mobility problems that can affect your barbell lifts (snatch, overhead squat, etc). This week, I want to share with you a few of my favorite mobility exercises to address these weak links.

What can I do to improve mobility in front squats?

Spend some time in extension while lying down with a roller or pvc pipe on the upper back for a couple minutes a day and you will be well on your way to a better spine. Front squats will also add mobility and strength to the thoracic spine, consider adding them to your training program.