Your video will begin in How To Overhead Squat and Top 3 Mobility Drills For OHS - TechniqueWOD Posted on Sun, 21 September 2014 in Squat Videos by Wodnation 10554 Views 1 0 Alright, Michael Butler here with TechniqueWOD again. We’re going over overhead squats. Super simple. As you know with the squat, your butt is going to get closer to the ground. So that’s the goal, with the weight overhead. So we’re going to start with our feet just like you would with the front squat or back squat. There’s a couple of ways you get into an overhead squat position. You can snatch it up, so get a snatch grip, pull if off the floor, get snatch. A lot of people if they’re doing a WOD or a cling, jerk it over their head, reset their hands, get it up that way. Or if you’re going for a max overhead squat, if you’re going to do something real heavy, you pull if off a rack. It will be a rack, pull it off and go here. As far as the grip width on your hands. a lot of times I like to just go the same exact width as I do for my snatch. Because if I’m doing overhead squat, I’m trying to get better at my snatch, alright? But a lot of times if you’re doing multiple reps, it’s going to take its toll on your wrist a little bit. So it’s okay to go a little more narrow if you have the mobility necessary to get into a more narrow grip. Or at times people will have a harder time over here on their shoulders and back the more narrow they go. So what we’re going to do is pop this bar up. What I want you to note is that bar is going to be over the base of my neck. So I'm not going to be way back here, and I’m not going to be out here in front. So over the base of my neck. There are things, too. When you look at my elbows, a lot of times people tend to have their elbows back this way and doing that is going to hurt my shoulders. You want to turn your elbows down, okay? Another about this is to show your armpits right in front of you. So I’m going to show my armpits, and then I have a thing about splitting the bar with my hands. This is going to put your shoulders in an active position you might here coach talking about all the time. So elbows down, showing armpits, pulling the bar apart in a nice tight position here. And also I’m trying to point the palms of my hands towards the ceiling. Alright, now we’ve covered the right position. We’re going to maintain this while we do a squat. So a lot of times people like to teach like the power thing squat. Like reach your butt, like reach your butt back, like reach your butt back. Not a good idea for the overhead squat. What I want you to do is I want you to set your butt. Your still going to initiate the movement with your hips but you’re going to let your butt go straight down and move your butt towards your heels, alright. So my knees are actually getting a lot of forward travel here. So I’m at the bottom of the squat, knees are nice and wide and my butt is trying to get as close to my heels as possible. Why do I want to be here? Well, first of all I can get lower. Second of all, this is where I’m going to catch my snatch. If I do a snatch, I’m going to catch it here okay? And I’m going to be strong in this position. Alright? So, you’re going to do overhead snatch, this is what it looks like. Doug, you want to talk about mobility? This is where the fog comes through. Well, we’re back. Part 2 of overhead squats. I’m going to talk about mobility. A lot of people have trouble with overhead squats because if you have mobility restrictions almost anywhere, it’s going to screw up the movement. So if you look here, as I go through the overhead squat, you see the places that I need a lot of mobility. I need a lot of mobility on my ankles. My knees are bending but they’re probably not restricting me over. Ynless you’ve had a previous knee surgery, they’re probably not restricting you from going down. Usually it’s the ankle or the hip. We’re getting a lot of bending from my hip, I need a lot of upper back extension. I need a lot of shoulder flexion. So if you have a restriction from any one of those places, you’re probably going to compensate somehow. If I can’t bend my ankles, I’m either going to overhead squat where I bend over really far and my arms are way behind me like I’m about to flap away and take off. Or my knees are going to, as my feet rotate out, my knees are going dive in that knee position. That knee position is really hard on your knees, on your tendon, on your ACL on your MCL and all kinds of other structures in your knees. That’s bad for your knees. So you don’t want to do that. If you have a lack of hip mobility, when you’re not going to be able to go down very far, again or your knees might dive in, if you have a lack of shoulder flexion or a lack of upper back extension, then likely you’re going to bend your elbows like this and/or lean back like this. See a lot of people that can’t quite get overhead and they lean back or they hyperextend their back like that. Usually there’re kind of broken up their neck just like I was also. So if that’s the case and then you need first find out where you have a mobility restriction and when you find it, then you need to fix it. We go on this with a lot of depth in maximum in mobility but I’m going to give you a couple of quick points right now. So first check to see if you have enough ankle range and motion. If you put your feet all the way together like this and then squat all the way down, you should be able to get all the way to the bottom with your feet on the ground. If you can do this, then you can probably do anything that that you need to do as far as ankle range of motions go. So check that first, if you can’t get all the way down, then you need to go stretch your ankles. The easiest ankle stretch is just to go like this and you’re going to pull yourself up, stretching your calf and all the other structures there in your lower leg. Okay? Number 2, hip flexion. I like to take a big step, put my hand on my foot, squeeze the glute on my back leg, and then just pull my shoulders high and my hips down. Again always squeezing my glute on the back leg keeping a neutral spine position where I’m not hyper extending. I’m getting a lot of hip flexion with the vertical shin on my front leg very similar to where I’m going to be in the bottom of a deep squat. So that’s the stretch I would do for more hip flexion. For your shoulders and your upper back. For the upper back you can do thoracic extensions on a roller. I place this on the middle of my back and I’m lengthening my upper back over the roller. I’m not lengthening it, I’m extending it rather my upper back over the roller. I’m not hyperextending my lower back. I’m not reaching with my head, I’m just trying to flatten my upper back over the roller. So if you’re a person that chronically stands in a slouch position, so it’s really hard for you to reach overhead until you get more extension where your shoulder blades can come back and you can lock your shoulders out overhead in a nice tall, solid, stable position. So that’s number three for your upper back. The last one is if you lack shoulder flexion, it is hard for you to reach overhead. And you can test it by being on your back with your feet out in front of your. That will keep your lower back against the ground, grab a bar, and just see if you can get all the way to the ground. What tends to happen is that you can only go to here. Then to get your hands to the ground, I’m going to hyperextend my back like that to get my hand on the ground. So now there’s all this space underneath my back, I’m in a hyperextended position. Okay? So that’s how you’re going to test to see if you have enough shoulder flexion range of motion to get to a good solid overhead position with a stable shoulder and a safe shoulder position. Again, if I don’t have this range of motion, then I’m probably going to lean back or hyperextend my back just like what I was talking about. So there's a couple of ways to test if you have the range of motion to do overhead squats correctly. If you have a deficit, lack of a range of motion in any one of those ranges of motions in any one of those joints. Then number one, you should go fix that range of motions first before you try to do a whole lot of full-depth snatches and before you do a lot of full-depth overhead squats. If you don’t have the range of motion at all, you’re not going to have range of motion with a lot of weight overhead. You're not going to have a range of motion when you’re moving at very high speeds. You’re not going to have a range of motions when you’re fatigued. So get the range of motion first, and then you can progress on to the full movement. If you like this video or any of our other videos, make sure to share it on your Facebook wall by clicking share, and then the Facebook icon and then also like it.