Having a perfect, controlled overhead squat is admirable. Some people are naturally gifted, not just for overhead squatting, but for movement in general. They can learn the technical aspect extremely fast, know how to keep the balance and pretty much enjoy studying those technically more demanding exercises. While on the other hand, there’s a lot of people struggling with those movements. Before giving in, keep in mind that hard work can beat talent, especially if talent doesn’t work hard. Same goes for overhead squat: you can improve it.
Photo credit: RX’d Photography
Related: If you’re a beginner, here’s our overhead squat how-to.
Let’s have a look at five things which could be a reason why you’re still struggling with the overhead squat.
1. Again: your core strength needs more work
We’ve covered a similar reason with the toes-to-bar article: 5 Reasons Crossfitters Struggle With Toes To Bar. Ask any sport scientist and the first thing they’ll come up with will be the foundation of all movements core strength. Core’s function is stabilizing the spine and our bodies in general. Besides that its role is also involved in generating the force to initiate and perform the movement.
Planks, hollow rocks, good mornings, kettlebell swings, deadlifts, etc. will all help, but a proper, technically strong back and front squat will also teach you how to engage the core while squatting down (and getting back up) and keep your body (and the movement) under control.
2. Lack of control and stability
A lot of times people focus more on the weight, when instead they should be more focused on having the control over their own bodies and the weight they’re lifting. So this is the point where the core strength becomes useful.
When you load the weight (even if it’s just an empty barbell) your center of gravity changes. You’re holding an extra object and you need to stabilize your body together with the load you’ve just picked up. Focus on being one with the load and find the “new” balance.
Load the bar on your shoulders and stabilize your body. Keep your core engaged. Jerk the weight overhead and stabilize it again. Find the balance, the point where you feel strong with having a good control over the barbell/weight and your body. Don’t just try to survive the overhead squat. Look for the strong feeling of having a good control over the movement. Lower the weights and do pause overhead squats instead.
It could help working on the balance and body awareness exercises like drills on stability boards, bosu balls or walks on slackline.
3. You’re not focused enough
The beautiful part of the overhead squat is the mental part. You need to focus and turn off the outer as well as your inner world. Calm down, focus on finding the balance and having the control. You should be so concentrated that you don’t even hear or see people around you.
The main problem I see is people studying too much what everything they should fix or focus on. Overhead squat is also about finding balance which means “feeling it”. Feel the movement and find the balance by paying attention to cues of your body.
4. Weak overhead stability
You already know you need to keep your elbows locked out, shoulders active and midline tight. But keeping the weight up (with your hands) is connected to your whole body activation. Get tight, activated and aggressive so your body gets tense. This way stabilizing your shoulders and locking out your elbows will be much easier.
Also as Greg Everett from Catalyst Athletics mentions in Overhead stability in snatch the barbell needs to be positioned over the back of the neck (or top of the traps) with the head pushed a little bit forward. You can as well try pulling the bar apart and holding/grabbing it really tight using the hookgrip.
5. Here we go: flexibility issues
I don’t think an excuse “I am not flexible enough” is valid. I actually think overhead squat is a great exercise to achieve a proper flexibility together with stability. A lot of us spent hours behind the computer so shoulders and upper back area are tight, and hips (especially iliopsoas) are stiff. Kelly Starrett offers great videos on mobility, fox example: Overhead/snatch prep and tight ankles. Remember flexibility is daily work. Not exciting as lifting, but crucial to wellbeing and health.
Stay tuned for part 2 where will offer tips to improve your overhead squat.
Sources: Catalyst Athletics, Physiopedia