Strength for the Overhead Squat

Mobility and strength are both important for the performance of any movement. For the overhead squat, this is especially important.

To get your mobility dialed in, check out this post. However, the exercises detailed below may be performed before optimal mobility is achieved, and in some cases, will aid in improving mobility at the same time.

Balance

Once you have improved your ability to get into the proper overhead squat position, the PVC overhead sit-squat will help retrain your body to understand the balance required for the movement.

Begin with a med ball between your feet, and your toes placed just outside the line of the rig. With the PVC in a snatch grip, sit down to the med ball, not back. This will keep your torso in an upright position, and prevent the PVC from contacting the rig. All you weight should remain in your heels, and they should not lift.

Shoulder Strength

The prone behind-the-neck (BTN) press is a great way to challenge the back of the shoulder, and uses gravity as the resistance.

Lying on your stomach, start with the PVC in a snatch-grip behind your neck, then press the arms out in front of you. Sounds simple, but this one is a burner!

If you cannot get into the prone position, you can lie on a bench or box, or stand in the bent-over position. Your torso must be parallel with the ground so you get the full effect of gravity during the exercise.

The banded Y lift is a great exercise for the shoulders, and especially for those who might not have optimal ankle mobility just yet. With the band around the back of your knees, you can lean away from it, and keep your torso upright.

With a plate in each had, or no weight if you are just beginning with the exercise, raise on arm up at a time, wide enough to form a Y if both arms were up together.

Put it together.

Although not a comprehensive list, these three exercises will help strengthen your position for the overhead squat. For accessory work, I like to put them in an EMOM (every minute on the minute) format. Perform each exercise for reps in 45-50 seconds, resting 10-15 seconds, 3-4 times. Done together, the EMOM should boost your heart rate, giving you the added benefit of increased cardio work.

Tag me on Instagram @theresilientpt and show my how your overhead squat is progressing!