Your video will begin in Mastering the Overhead Squat Posted on Thu, 11 December 2014 in Squat Videos by Wodnation 6215 Views 0 0 Hi, guys! Jeremy here with the Fuel for Sport Performance Institute. We’re going to be talking performance points for the overhead squat. Starting off, we’re going to talk about the set up, especially if you’re going from the rack and maybe doing the strength component where you’re doing multiple reps, for three, or a single, a heavy single. Your mind set and your set-up is really going to dictate your success for the rest of that time. So what I’m going talking about is you approach the bar, we’ve got Alex LaChance, power 1st Phorm athlete along with me, we’re going to demonstrate this. And as I get underneath the bar, we’ve got to be aggressive, we’ve got to keep the shoulder blades tight and back together. And then as you bring the bar off the rack, you’ve got to tell yourself, whatever that mantra is, to be tight. So couple steps up the rack here. Before Alex drives the weight up and overhead, we’ve got your hands centered, your overhead squat grip. I always talk about setting your shoulder girdle. So both those scapulas squeezing those shoulder blades together. So what’s that going to do is set that platform as you drive up and overhead. The shoulder is a ball and socket joint. So you want the most congruency, just like a golf ball sitting on a tee, as you can get. So you got to just create that platform. So go ahead and take your breath, and then dip, drive straight overhead. Good. So one more time. We’re going to show a couple of things that she did here. Go and bring it back down. Good. So as she dips, her torso is upright. A lot of times when weight gets heavy, we start leaning the shoulders forward and that causes everything to collapse. Notice when she does it she dips into her heels, presses the knees out, and then drives straight up and overhead real aggressive. One more time. Good. So once we’re up and overhead, we have to think about maintaining that active position, and then rolling the elbows forward. So we want that moment of external rotation at the shoulder as opposed to internal rotation. So that’s the set up and the breath going into the overhead squat. Now, execution. So she’s got the bar there. We’ve got a squat stance. She’s going to stay in her heels, she’s going to transfer that weight, but she’s going to try and maintain a vertical torso position. Alright? Now bring the bar down really quick. Let’s relax. So that’s a key point there. Maintaining a vertical torso position. What happens is a lot of times, people will bend at the hip, and they’ll rev that ball back behind them which causes that break to occur at the shoulder. We want a neutral position, alright, with an externally rotated arms set in that joint. So one more time, jerk overhead. Good. Nice and tight. She’s going to drop down into that dip for the overhead squat, good, and then right back up. And then one more thing. Look straight ahead. So keep the eyes on the horizon, and then right back up. Beautiful. Good. You want to bring it back? And come into the rack. So one other thing. Notice what Alex did there? The eyes and the head are going to dictate what the spine does. So if you’re looking down, if your bringing your head down, a lot of times it will subconsciously, you will start to bring the weight forward. So keep those eyes on the horizon, set the back, on your breath keep nice and tight. Set the tone for the lift whenever you jerk that weight overhead. And may you all PR on your overhead squats next time you get to do it. This has been Jeremy and Alex with the 1st Phorm Fuel for Sport Performance Institute.