Overhead Squat Technique

How to properly perform an overhead squat to avoid injury and maximize gains: The overhead squat has become increasingly popular over the years because of the benefits it has to shoulder stability. However, when the technique of the overhead squat is not performed correctly it places the shoulders at a high risk of injury because of the increased weight overhead and the long lever arm placing more force through the shoulder joint. One common mistake that many athletes performing this exercise demonstrate is leaning too far forward during the squat portion. This is due to a lack of sufficient range of motion, commonly in the ankle. If not corrected it could lead to increased strain put on the shoulder joint leading to injury.


Another common mistake is having the bar too far back behind your head. When this happens, you are at an increased risk for shoulder dislocation. Finally, along with any squat, rounding of the lower back at the bottom of the squat is commonly seen and indicates an impairment in range of motion for the hips or ankle joints. This can cause lower back pain over time if this is not corrected. When in doubt about your technique, ask a specialist! Why is this important? ​ It is very important to make sure that you are performing exercise techniques properly to be certain you are improving your performance and not just making yourself more prone to injury. Please contact Dr. Ben Bagge at prokinetixrehab.com for his expertise in exercise biomechanics if you have any questions regarding how you can be improving your performance in competition or technique in the weight room.




Pro+Kinetix Physical Therapy & Performance specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication. Pro+Kinetix offers rehabilitation and performance services to all populations, with specialties in Sports Rehabilitation, Active Release Techniques, and Manual Therapy Techniques plus Personal and Small Group Training, Sport Clinics and Wellness Services.

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