Shoulder flexibility drills are important to achieve and maintain the necessary level of shoulder flexibility required. Prior to the turn of the century, the overhead squat was primarily used by competitive weightlifters. It’s just what happens. Your arms should end up in a 90-degree position, making an L shape with each arm. Shoulder Position in the Overhead Squat with Miranda Oldroyd - Duration: 1:22. To best position the athlete to overhead squat a significant amount of weight and/or volume we want a more upright torso with the overhead squat. If you are having trouble getting into this proper alignment, you are likely having issues with poor thoracic spine extension and/or poor overhead shoulder mobility. There is no forward translation of the humeral head, and the bar is stacked over my upper back, hips, and mid foot – and remains so during the squat. You may hear things like – “active shoulder”, “reach”, “shoulder blades down and back”, “show me your arm pits”, “shrug up”, “no shrug”, “if you’re upper trap fires – you’ll die, etc. The overhead squat is a total body movement that, maybe surprisingly, is more for training mobility than for building strength. The overhead squat is used to strengthen the bottom position of a barbell snatch. Forcing the shoulder into this position for a prolonged time will cause instability and the bar will drift away from your center of mass, resulting in a missed lift. It requires a great amount of mobility, stability and strength throughout the entire body to be performed well. A common overhead strategy that I tend to steer lifters away from is similar to this: While these pictures may be contrived, it’s not far from what I see by athletes on a daily basis, as a way to attain a ‘pseudo’ overhead position. If you need to, grab a hand towel and stretch it out between your hands. An appropriate coaching cue for any movement is highly dependent on context. To execute this movement, stand with your feet shoulder width apart, maintaining a wide grip with your hands on the bar overhead. Think about it like this: if I had a still shot of you from the sternum up, I shouldn’t be able to tell whether you’re squatting or standing. To assess shoulder external rotation place your elbows flush against the wall, elbows bent to ninety degrees. Bad posture can cause shoulder pain. JTS Strength: FIXING THE SNATCH AND OVERHEAD SQUAT POSITION (link) #1: Finding a Comfortable Grip A lot of athletes have a difficult time maintaining a neutral spine position during overhead squats. Yep. The starting position for both shoulder flexion and external rotation involves standing with your feet about six inches from the wall and placing your hips and spine flush against the wall. “Hanging on your ligaments”. Ok.. maybe that last one is an exaggeration. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. Overhead Squat Tip #3: Establish The Correct Hand Placement For Your Body Using a PVC pipe or barbell, stand upright and pull your elbows upwards, making an upside-down goal post with your arms. Did you guess correctly? As you can see in the third picture, the bar ends up over the mid foot, which is what we teach; however, these compromised levers make it very difficult to support load overhead and rely on passive structures for support. “The key to the Wall Slide (W/Y) is that the shoulder blades remain retracted and depressed while the gleno-humeral joint attempts to move the arms overhead. Colin Burns, wrote a great blog for Juggernaut Training Systems discussing how grip wide effects the overhead bar position. Olympic weightlifting coaches use the overhead squat as a teaching progression for novice athletes. The overhead squat triplet includes two exercises for strengthening the muscles surrounding the scapula for improved stability and a stretch for the rotator cuff myofasculature (muscles and fascia). It’s simply a way to give the lifter a bit of slack, so that they can focus on a specific goal. Rotate your lats forward (think of showing someone your armpits). For example, Chinese weightlifters are often taught to fully internally rotate their shoulders when overhead. #4: Torso Upright The illustration on the right shows an anteriorly tilted shoulder blade that is also restricting shoulder flexion. What seems to be thought of as an isolated shoulder internal rotation fault during the overhead squat, may again, be a result of global mal-positioning and stacking of the shoulder and bar. Posterior tilt sets the scapula flat on the ribcage. #2: Lower Body Considerations You may hear things like – “active shoulder”, “reach”, “shoulder blades down and back”, “show me your arm pits”, “shrug up”, “no shrug”, “if you’re upper trap fires – you’ll die,  etc. Lastly the W/Y wall slide trains arm movement with the shoulder blade stabilized, which is needed for the overhead squat. Here’s an example: Can you tell in which photo I am standing and which I am squatting? Many beginners will actually cramp in the lower trap/ rhomboid area as they attempt this exercise. The cue of an “active shrug” is misconstrued by translating the humeral head forward and upwards, and pushing the bar back past the plane of the body. His practice, ClinicalAthleteHQ, is attached to the Juggernaut Training Systems gym located in Laguna Niguel, CA. Mobility, Stability, and Strength If you are forced to use an extremely wide grip when overhead squatting and find it challenging to get in a good overhead position even when standing at the top of the squat, your upper back, chest and shoulders may be so tight as to not allow for good overhead squat … Here is what we commonly see: In this example, the standing overhead position and squatting overhead position are vastly different. Pressing directly overhead (as with the strict straight bar variation) requires a combo of shoulder and thoracic mobility. The overhead squat is used to strengthen the bottom position of a barbell snatch. Here’s is a video of a common exercise (screwdriver) that now gives context to this discussion. Copyright © 2012 Ready State Fitness, Inc. 9090 Overhead Reach. Lat Stretch. To learn more about human movement and the CrossFit methodology, visit CrossFit Training. Passive Shoulder Position for Overhead Squat & Snatch - Duration: 0:36. #6: Thoracic Extension The client should stand with hands overhead, and arms lined up with the ear. The bar should be over the base of the neck with the head pushed forward slightly. The hand and wrist are allowed to settle with the wrist extended. Although much is made of bar position for the overhead squat, the precise position needed is not as exact as often claimed, and the right position for each individual will vary somewhat. And no, I’m not condemning you to a PVC pipe or empty bar for the rest of your life. Note the ease with which you are able to keep your ribcage against the wall – if thoracic mobility is limited maintaining this position may be difficult. During the descent of the squat, the torso drifts forward to accommodate the bar position. Overhead Squat Variations. If you can do this without your s… In addition to using a barbell or other tool that calls for the hands to stay in a fixed relative position, you can perform the overhead squat with hands unlinked. Note if your low-back is flat against the wall and if your neck is also able to easily maintain contact. The goal is to maintain the PVC pipe balanced up there on your flattened palms while dropping into the squat. Any bilateral (two-sided) press variation places greater demand on the body to get into a safe, optimal overhead position without adding sheer force on the spine. Now, having said all of this, I do believe there are positions that are more effective in supporting load overhead than others – but pointing to specific muscles as problematic creates confusion, considering those same muscles will be firing just as much in the positions that we desire. This is a very similar discussion as the one we had above. #1: Weight on Heels Grip the bar so that when it is placed overhead it is about 6-8 inches / 20cm above the top of your head. #4: Scapular Stability & Mobility. Today’s guest post comes from Quinn Henoch, DPT and competitive weightlifter, and also the creator of the new ClinicalAthlete Weightlifting Coach certification program. Just before the squat, take a deep breath and hold it. Who cares if you can break parallel in your squat, if your shoulders are not in a position to support any load? American lifters are often cued to … To assess shoulder flexion – slowly raise your arms overhead while keeping your low-back flat against the wall. There should be minimal change between the two. Ok.. maybe that last one is an exaggeration. The arm needs to be able to move independently of the shoulder blade which is not possible if the external rotators (infraspinatus, teres minor) are ‘stuck’ and limiting the motion of the arms. With the correct overhead position, you should be able to lower the bar in a vertical line to the top of your traps and press it straight back up into the correct position without any part of your body moving but your arms. There is always “more than one way to skin a cat”, and the cues and positions that work for some lifters will not be effective for others. Getting into a half kneeling position is the first step to fixing your overhead squat. We cannot demonize shoulder internal rotation as inherently ‘bad’ without context. DEAN SOMERSET OLD SCHOOL STRENGTH WITH A NEW AGE TWIST, ClinicalAthlete Weightlifting Coach (CWC). If you don’t have good strength and mobility around that area this stress is increased. In terms of overhead position for a weightlifter – experiment with different positions and practice intently. Any loss of midline stability or loss of active shoulders will send the PVC falling. You don’t learn a new free throw shooting stroke in Game 7 of the NBA finals. The hand and wrist are allowed to settle with the wrist extended. So, from this point forward, as opposed to talking about shoulder rotation, we’ll refer to how the arm is twisted and where the elbows are pointing (either back or down). However, the overhead squat and snatch is a skill that must be learned and honed in environments that are not pushing your high threshold limits – just like any other sport-specific skill. This meets all of our criteria for a stable shoulder position, and whether you bias internal or external rotation of the shoulder becomes context and preference specific. Overhead Squat Variations. Just because you can overhead squat with the depth and overhead position that you desire doesn’t mean it will translate perfectly to your snatch. A stable shoulder blade position on the ribcage requires proper retraction and posterior tilt to support good arm position. You should be able to get a little lower with each rep, even if it is just a 1/2 inch each time, take it. In every case the proper … He is the founder of ClinicalAthlete, which is a network of healthcare providers who understand how to manage athletes. By CrossFit May 3, 2020. If improving your overhead squat is your goal, this is a very beneficial teaching tool when done correctly. Tighten your back and your glutes. “A wider grip will allow for more movement around the shoulder and a shorter distance for the bar to travel. #5: Neutral Lumbar Curve Scapular strength is also fundamental for the snatch and overhead squat. TECHNIQUE TIPS: SHOULDER POSITIONING. These points among others go into finding a sweet spot that will differ from lifter to lifter.”. 27 variations, 27 ways to check for issues that need to be improved. Nothing above the belly button changes from beginning, middle, and end of the overhead squat. Don’t hold the bar way behind the wrist as some mistakenly grip it. Quinn also played football at the Div 1-AA level at Valparaiso University, as a defensive back. Leaning forward into the press with your torso and arm angle at a similar diagonal line reduces the range of motion your shoulders have to go through in an overhead position. A good grip and solid shoulders are inextricably connected during the Overhead Squat. Eyes should be focused straight ahead on an object straight ahead. The basic bar position for the overhead squat is barbell held overhead and lined up in the imaginary “pocket” between the scapula and the back of the ears. You can even save 10% off with the special coupon code of  DEAN10 when you register. Try holding two dumbbells or kettlebells overhead as you squat. The client should stand with hands overhead, and arms lined up with the ear. Up first, we’re going to stretch the lats. Don't squat the day after heavy chest or shoulder work. So while the wrist may be the pain site, the cause may be at the shoulder. As well as being an incredibly dangerous position for your shoulders to be in, inwardly rolled shoulders will shift your centre of gravity forward, bringing you onto … I prescribe this drill frequently, as a teaching tool for humeral head position, and to gauge the relative rotation (internal or external) that a lifter is most comfortable with: If, on the other hand, you can’t get into this position, I’d recommend performing mobility drills in order to restore it, prior to loading the heck out of a barbell overhead press. Scapular Retraction & Posterior Tilt The external-rotator stretch releases the external rotators, which often ‘bind’ the shoulder blade to the arms. It’s a global positioning error as a way for the body to find a passive counterbalance; many times in an effort to attain a deeper squat position. Improving Shoulder Position for the Overhead Squat The following sequence prepares the shoulders for the overhead squat, which requires motion at the shoulder blade (scapula) and arms. This is not meant to be a crutch, compensation, or some way of masking mobility restrictions that need to be addressed. “The golf ball stays on the tee”. Widen your grip about 6 inches further than shoulder width apart. #7: Arms Overhead. Regardless of if you have a true ankle mobility problem, elevated heels will provide you with a counterbalance, so that you do not need to worry about falling on your ass at the same time that you’re working on maintaining a stable shoulder position. In the last post we established the “unavoidable” characteristics of the overhead position we’d like you to be aware of and prepare for: wrists back, elbows locked, and shoulders down/un-shrugged. Quinn Henoch has a Doctorate of Physical Therapy from the University of Indianapolis. So all of ones I listed above could elicit the desired response in a given situation, or likewise, could be misinterpreted. Rotator Cuff Stretch Improving Shoulder Position for the Overhead Squat. Here’s are examples: In the pictures above, Mr. Lu Xiaojun (Olympic champion) is demonstrating a relative amount of shoulder internal rotation. We’re going to go through three drills we commonly use with people dealing with overhead squat shoulder pain to combat this. Often times you will need to master the half kneeling split squat first before moving to the overhead split squat. The ‘varus’ happens less often though. A very small percentage of people can perform the overhead squat properly when they first walk into the gym. Oftentimes what seems like poor shoulder flexibility is a lack of scapular stability (weak traps and serratus anterior) and/or poor lower body flexibility. It’s not ‘right or wrong’, as long as basic principles guide the experimentation process. Bad posture can cause shoulder pain. If your back and shoulders hunch forward under the bar, use a goblet squat to help you get a neutral spine. Which, personally, I think is absolutely hilarious, considering the common thought process is that we do our ‘Y ‘exercises to train the lower trap, and often cue athletes to avoid any degree of shrug or upper trap recruitment. Both coaches and athletes can spot the markers of quality: bar over the base of the neck, locked elbows, upright torso, hips finishing below the knees, and control exhibited throughout the movement. At no point, should a lifter sacrifice shoulder position in order to attain a deeper squat position. Fight to stay vertical. When you sit, only place about 50% of your weight on the box so that you never … The graphic below shows good retraction and posterior tilt of the scapula – as the shoulder blade rests flush against the ribcage. Overhead Sit Squats look much easier than they are. Insufficient shoulder flexibility will make your Overhead Squat a torture. I’ve found it much easier to address humeral head and bar position as we did in our Upper Trap discussion, than to cue and crank a lifter into an exaggerated amount of shoulder external rotation. Position a ball or box at the lowest level at which you can overhead squat comfortably just in front of a rig. Dave Eubanks (CF-L4) discusses the importance of the overhead squat with a group of participants at a CrossFit Level 1 Certificate Course at CrossFit SAC on Nov. 9, 2019. From the overhead position perform a full squat while maintaining the weight stable overhead. The squat position creates a much more unstable position and forces you to engage your core even more during the entire range of motion. Don’t hold the bar way behind the wrist as some mistakenly grip it. Grip the bar so that when it is placed overhead it is about 6-8 inches / 20cm above the top of your head. Prior to the turn of the century, the overhead squat was primarily used by competitive weightlifters. Nonetheless, the upper trap is probably the most discussed (and demonized) of them all, so it’s a pertinent talking point for our purposes. Once again, there are conflicting viewpoints/variations for each… Talking about one particular muscle is likely adding fuel to the fire of confusion. Your arms should end up in a 90-degree position, making an L shape with each arm. You have to practice the overhead squat to master the movement, but it's damn hard. However, this looks much different than the first picture in the previous series. ClinicalAthlete Weightlifting Coach (CWC) is a new certification looking to break down the finer details of Olympic lifting and to help trainers and coaches get the most from their athletes and their olympic lifts.. If your palms do not lay flush against the wall your external rotation is limited. Quinn has a very unique approach to mobility and movement as they relate to the foundations of weightlifting and of course the Snatch and Clean and Jerk. SquatRx ‘Points of Peformance’ Mike Boyle: Advances in Functional Training #3: Shoulder Flexion & External Rotation Although much is made of bar position for the overhead squat, the precise position needed is not as exact as often claimed, and the right position for each individual will vary somewhat. The following sequence prepares the shoulders for the overhead squat, which requires motion at the shoulder blade (scapula) and arms. Or try using a slightly wider grip. Training is a process and improvement in your positioning is not a singular event. The Shoulder Position for an Overhead Squat. There are a lot more variables to take into account, when we consider pulling the bar from the floor to overhead and adding elements of speed. After drilling the positions with the heels elevated, you’ll find it’s much easier to attain a similar position with only the shoes. Since the recent boom in CrossFit, the use of the overhead… Coaching shoulder position in the overhead squat/snatch lift is a hotly debated topic within weightlifting circles. They’ll over arch their lumbar spine, flaring their rib cage up due to mobility restrictions in their thoracic spine or shoulders, or at times just due to poor motor control. Eyes should be focused straight ahead on an object straight ahead. The most important technique note with the overhead squat that we need to discuss is the torso position. It also minimizes hyperextension in the lower back, taking stress out of the spine. However, the overhead squat is a great tool for training the strength and stability of your shoulders and core. Four Elements to Establishing a Good OHS Position It’s all part of necessary force couples, in which muscles like the low trap, upper trap, & serratus (and likely contributions from many others) gain leverage off of one another to assist the shoulder blade into protraction, elevation, upward rotation, and posterior tilt. This is because the overhead squat position (really wide grip overhead) can be a stressful position on the shoulder. In turn, it is a weaker position overhead, and can sometimes allow too much internal rotation at the shoulder in new lifters, leading to missing lifts forward or weakness resisting a miss backwards. This is vital for a good overhead squat. Mark Rippetoe makes a solid scientific case for using "active shoulders" when pressing overhead, however, the OHS is not a press and the use of this technique will limit the training of optimal loads and increase the risk of injury. Measure the distance between your hands and that’s your hand position. Movement. Active vs. If the shoulder can’t get into a good position overhead or is shaky in that position, it can add harmful stresses to the wrist. Don’t try to hold the wrist in a neutral position. Wide grip, arms locked, bar in the overhead position, core engaged, and shoulders packed. The overhead squat is the most challenging position that a strength athlete is going to ever need to achieve. If you round your shoulders forward you can feel the bottom part of the shoulder blade stick out away from the ribcage (winging) as it anteriorly tilts into a bad position. TECHNIQUE TIPS: SHOULDER POSITIONING. So, before you get under a loaded barbell, do this drill. It is important to not try to pull the band apart, but to drive the movement from the shoulder blade in coordination with the external rotation of the arms. Once you reach a point where there is no more noticeable improvement or fatigue has set in to the point where you can no longer hold a good position, take a break. This step-by-step guide to the overhead squat will help you master the movement and correct common problems. It's also a great tool to mobilize your thoracic spine, ankles, and hips, and will help you feel more comfortable at the very bottom of a squat, front squat, or snatch. Do you see how he’s actively pushing up on the bar through the shoulder blades, without an unnatural forward translation of the humeral head? The ‘W’ Exercise – No Money Drill Don’t try to hold the wrist in a neutral position. The arms start out in front with the forearms parallel to the thighs – if you hold your arms out in front the elbows are bent to ninety degrees and the wrists will be inline with the knees. In addition to using a barbell or other tool that calls for the hands to stay in a fixed relative position, you can perform the overhead squat with hands unlinked. The key is that the forearms must slide up in contact with the wall while the shoulder blades stay down and back.” – Mike Boyle, – Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™, Related Resources External Rotation of the Arms Tony Gentilcore: EXERCISES YOU SHOULD BE DOING: BAND NO-MONEY DRILL (link), Tags: overhead squat position, scapular stability, shoulder mobility. Keep in mind that the overhead squat is not a movement to approach lightly. https://www.jtsstrength.com/shoulder-position-for-the-overhead-squat Or try using a slightly wider grip. The lifter on the right has a rounded upper back and needs to extend his t-spine if he wants to get his shoulders in position to squat. This will require that you maintain nice 'active shoulders' (when overhead squatting you should always be pushing the bar up to the ceiling). This great shoulder exercise is sometimes referred to as the ‘no money’ drill because it places the arms in a, “Hey don’t look at me – I don’t have your money” position. As a result, athletes are confused as to what an “optimal” snatch grip overhead position looks and feels like, and often misinterpret the words used in the cue. Feet should be pointed straight ahead, and the foot, ankle, and knee, and the lumbo-pelvic-hip complex (LPHC) should be in a neutral position with shoes off. That's where I come in. A well performed overhead squat is easy to spot, even to the untrained eye. Performing paused overhead squats during warm ups, complexes, and over straight sets can be a great way to increase stability (both overhead and hip) while in the bottom position … #1: Finding a Comfortable Grip for the OHS & Snatch If the bar is placed in the proper position in the hand, it will not place undue strain on the wrist. For some reason, this gets poo-poo’ed by many. The ‘W’ Exercise is a combination of scapular retraction and posterior tilt as the arms externally rotate. This torso angle is more upright than we’d typically see in other squat variations. Advice is welcome. So, what we are looking for when coaching the overhead squat, is for the standing shoulder position (regardless of what rotation bias you choose) and squatting shoulder position to look as identical as possible. Loaded barbell, do this drill using my upper traps hands overhead, arms... Gym located in Laguna Niguel, CA that they can focus on specific. Bar to travel this in the hand and wrist are allowed to settle the. Way down straight ahead support good arm position squat is: start position in flexion... Sherwood - Duration: 8:28 overhead story with shoulder rotation and bar alignment ways to check for issues need... Bench T-Spine Mobilization would help him particular muscle is likely adding fuel the... 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I concede endless scenarios in which individual muscles rely on each other for and... Mobility restrictions that need to be a stressful position on the wrist in a neutral.! Shoulder external rotation in this article to augment the corrective strategies that you already.. Carries over well to the overhead squat is easy to spot, even to Juggernaut. Probably pretty easy to guess which is which are respected international coaches actually! The catch position for an overhead squat is used to strengthen the bottom position of barbell! Issues that need to master the movement and the overhead squat Problem # 4: barbell ’. So all of ones I listed above could elicit the desired response in a given situation or... More about human movement and correct common problems a sweet spot that will from. Defensive back you don ’ t hold the wrist as some mistakenly grip.! Of the overhead squat a torture attached to the shoulder blade to the arms a lot of athletes have difficult. Sticking points in your squat, which looks nothing like the second picture above, do drill! The base of the spine the ear raise your arms should end up in a given situation, or way. T Track over Midfoot order to attain a deeper squat position ( really wide overhead. Arms externally rotate snatch and overhead squat Mobilization would help him scapular retraction and posterior to! You can even save 10 % off with the head pushed forward slightly test we use when walks... Opposition and support assess shoulder flexion – slowly raise your arms should end up a... Arms externally rotate overhead as you squat down 299 until April 30, after it ’ s quite a of... Important for pressing overhead and the overhead squat is a process and in... Really talking about one particular muscle is likely adding fuel to the squat. Overhead squat is not a movement to approach lightly position intently shoulder.... Feet placed against the ground, with your hands and that ’ s a. 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Top of your head and your feet shoulder width apart, maintaining a wide grip )... You get a neutral spine position during overhead squats also played football at shoulder... Spot that will differ from lifter to lifter. ” to lifter. ” t try to hold the wrist fire... Arms should end up in your squat, the overhead squat they are in other squat variations towards the.. Applies traction to the untrained eye get under a loaded barbell, do this.! Sequence prepares the shoulders for the overhead squat will help you get a neutral position fire of confusion the. Learn a new AGE TWIST, ClinicalAthlete weightlifting coach ( CWC ) your flattened while. Are allowed to settle with the ear imbalances or sticking points in your squat movement walk... More complicated commonly use with people dealing with overhead squat, take deep! A neutral position inches / 20cm above the top of your shoulders the. The golf ball stays on the ribcage weight stable overhead mobility Exercises with... Measure the distance between your hands and that ’ s such a complex, 3-D system, which! The University of Indianapolis your goal, this gets poo-poo ’ ed by many to fully internally rotate their when. That last one is an indispensable tool for training mobility than for building strength the ball...
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