In a recent post on NorCal CrossFit's site, coaches and top CrossFi athletes Jason Khalipa and Miranda Oldroyd got together to share tips on how to safely and most effectively position your shoulders when performing overhead squats.
Oldroyd demonstrates both good and bad positions for the overhead squat, which is often one of a CrossFit athlete's most challenging lifts due to the issues many athletes have with shoulder and hip mobility. Oldroyd emphasizes the "active shoulder position"and externally rotating your shoulders by pointing the inner parts of your arms forward while performing the squat. While people with shoulder mobility issues will find it more challenging, Oldroyd mentions that it's a safer and ultimately more stable position when performing the lift.
Check out the video for Miranda's tips on how to correctly perform an overhead squat, especially in case it comes up in the 2013 CrossFit Games Open. In addition to being helpful for the overhead squat, Oldroyd's tips would also come in handy when practicing how to catch a snatch in a full squat, when trying to lift like Lindsey Valenzuela.
The video provides great instruction for those struggling with their shoulder position, but it's also a great demonstration of how defined Oldroyd's shoulders, lats, and pec muscles are, even when engaged using only a PVC pipe. It's nearly impossible to ignore. Try it, you won't be able to either.
If you're one of the many athletes out there who struggle with this lift because of mobility issues, check out MobilityWOD's post on how to prepare for the overhead squat. Remember that that overhead squat is not just about either the shoulders or hips. MobilityWOD mentions, "Tight hips will challenge even the best shoulder positioning. Or conversely, restricted shoulders will force greater movement demands on the hips."
Have any tips for performing a picture perfect overhead squat? Share your tips in the comments!