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The Most Common Mistakes People Make in the Overhead Squat

The overhead squat is one of the most difficult movements — not because of how it challenges strength, but because of the mobility and coordination required to perform it properly. A mobility restriction anywhere — in your ankles, hips, thoracic spine, shoulders — will not only prevent proper movement through the overhead squat but can also lead to injury due to the compensations (i.e., mistakes) your body makes while trying to complete the movement.

Here are some of the most common mistakes people make in the overhead squat, as well as corrections and mobility drills to prevent or correct them.

https://www.instagram.com/p/CAe8Xi0Djdp/

4 Common Mistakes in the Overhead Squat

1. Leaning Too Far Forward

Throughout the overhead squat, the bar should be stacked in line with your shoulders and midfoot and your elbows should be locked out, armpits facing slightly out. Sometimes, when an athlete lacks ankle mobility, they end up leaning their torso too far forward in order to achieve squat depth under the bar.

If this is you: Take some time to roll out and massage your calves, your feet, and your ankles. Focus on increasing your dorsiflexion. Then, with a PVC pipe, practice the overhead squat and try to keep your chest as upright as possible.

2. Holding the Bar Too Far Behind the Head

This mistake is often made in combination with the previous one. As you lower yourself into the squat, the bar should travel in a straight line up and down. However, if your torso is hinging too much, your arms will press the bar further behind your head in order to keep a straight bar path and maintain balance. At the bottom of the squat, your arms will be stretched behind you like wings, and if you have to bail out of the lift, you’ll have a hard time getting out of the bar’s way.

If this is you: As with the previous mistake, work on your ankle mobility and keeping an upright chest throughout the overhead squat. You may also want to roll out your hamstrings.

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3. Arching Your Back/Sticking Your Butt Out

Your spine should remain neutral throughout the overhead squat, but if you have restrictions in your shoulders or thoracic spine, you may find yourself arching your back and sticking your butt out as you lower yourself into the bottom of the squat.

If this is you: Before performing any more reps, tackle your shoulders with a lacrosse ball and your thoracic spine with a foam roller.

  • On your shoulders, locate tight or sore areas, apply pressure, and roll out.
  • For your thoracic spine, fold your arms across your chest and roll up and down on the foam roller. Be sure not to roll out your lower back, just your mid and upper back. Then, with the middle of your back on the roller, extend your thoracic spine backward, bringing your shoulders toward the floor and keeping your lower back neutral. Perform several reps.

Once you’ve mobilized, practice the overhead squat with a PVC, focusing on an upright torso and dropping your butt straight down.

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4. Rounding Your Lower Back at the Bottom of the Squat

Also known as the “butt wink,” the excessive rounding of your lower back at the bottom of a squat (any squat, not just the overhead squat) destabilizes your pelvis and puts your spine in an unsafe position for moving a load.

To be clear, a minor butt wink typically isn’t anything to worry about. If it restricts your movement or causes pain, however, this is something that needs to be addressed.

If this is you: The butt wink is generally caused by mobility restrictions in the hips, hamstrings, or ankles, so take a break from squatting and focus on mobilizing those areas. Then, practice the overhead squat with a PVC and focus on maintaining a neutral spine throughout the movement. Have a coach or workout buddy double-check your form (keeping in mind that neutral is a range).

The overhead squat is a challenging movement, and mobility limitations are the primary cause of these common mistakes. But if you want a strong snatch and if you want to correct movement problems in your front or back squat, the overhead squat is one of the best drills to add to your training regimen.

Finding the right programming isn’t easy. We can help! Check out our squat program — gains are around the corner.





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James Newbury on CrossFit Open Workout 15.2

James Newbury on CrossFit Open Workout 15.2

James Newbury on CrossFit Open Workout 15.2

The WOD Life catch up with Australia’s 4th Fittest Man, James Newbury of CrossFit Mode to get his thoughts on CrossFit Open Workout 15.2.

Newbury shares his initial thoughts when the workout was released, how he went last year in 14.2, what score he is aiming for, what he thinks is a good score and where he thinks the elite athletes will be finishing.

https://www.youtube.com/watch?v=0_0cNcuFG64

Find out all the tips and tricks here!

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CrossFit Open Workout 15.2 – Details

CrossFit Open Workout 15.2

CrossFit Open Workout 15.2 – Details

Via: CrossFit Games

WORKOUT 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra plates, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters and Teens, and 20 / 15 kg for Scaled Masters and Scaled Teens.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.2 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 lb / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 lb / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 lb / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (65 / 45 lb.)

6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (65 / 45 lb.)

8 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups*

From 3:00-6:00

2 rounds of:

12 overhead squats (65 / 45 lb.)

12 chin-over-bar pull-ups*

From 6:00-9:00

2 rounds of:

14 overhead squats (65 / 45 lb.)

14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds
*Masters Women 55+ do jumping chest-to-bar pull-ups

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (45 / 35 lb.)

6 jumping chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (45 / 35 lb.)

8 jumping chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (45 / 35 lb.)

10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (65 / 45 lb.)

12 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (65 / 45 lb.)

14 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17 )

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (45 / 35 lb.)

6 jumping chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (45 / 35 lb.)

8 jumping chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (45 / 35 lb.)

10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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Workout 14.2 – Tips and Tricks

14.2 cover photo

CrossFit HQ has announced Workout 14.2!

Workout 14.2 is a demanding, high-volume workout that tests two complex movements: the chest-to-bar pull-ups and overhead squats. It’s clear that HQ is looking for the fittest of the fit this year! The workout consists of two rounds of overhead squats (OHS) and chest-to-bar (C2B) pull-ups every three minutes. As the time increases so does the number of repetitions. Check out the workout below:

Complete the following every three minutes for as long as possible:
From 0:00-3:00
2 Rounds of 10 OHS, 10 C2B Pull-ups
From 3:00-6:00
2 Rounds of 12 OHS, 12 C2B Pull-ups
From 6:00-9:00
2 Rounds of 14 OHS, 14 C2B Pull-ups
Follow the same pattern until you fail to complete both rounds.

Men: 95 lbs / 43kg
Women: 65 lbs / 30kg
Masters Men: 65 lbs /30kg Chin over bar pull-ups
Masters Women: 45 lbs / 19kg Jumping chest-to-bar pull-ups

Visit the CrossFit Open page for more detailed information about the workout standards.

Though this workout looks daunting, we know our readers will crush it! The WOD Life wants to make sure you perform your best on 14.2, so we’ve put together a list of tips and tricks to help you out.

Before the workout…
• There is no substitute for a good warm up. This workout challenges the same muscle groups that we worked last week – your shoulder girdle, thoracic spine, hamstrings, and hip hinge. With both of these movements, mobility and flexibility is key to enduring multiple rounds. Your warm-up should consist of about ten minutes of cardio and a solid set of dynamic mobility moves. We suggest hopping on a rower and erging, as this will work your ankle and wrist range of motion and simulate the pulling phase of the C2B pull-up. Perform multiple shoulder pass-throughs standing and in a full squat, open your hips with some deep wall squats, and work up a light sweat. You don’t want to be warming up during the first few rounds of your workout.
• Take care of your hands. They are essential to a good 14.2 performance. If you have pre-existing callouses, wounds, or friction points (especially from last week’s Open workout) make sure you prep them before the workout. Callouses should be shaved down, wounds should be taped up, and any portion of your hand that may act as a friction point should be covered.

During 14.2…
• Know your body. How you attack this workout will be different depending on what type of athlete you are. You should be familiar enough with your body’s capacity to understand what it is capable of. If your strength is endurance, plan for longer sets paired with an equal amount of rest; if your strength is power, plan for rest periods in between smaller sets of work. For those of you lucky enough to have amazing anaerobic capacity, you should plan to knock out a full set as fast as possible and rest in the remainder of your time.
• Efficiency is key. You want to do as many overhead squats as possible without dropping the bar. Each time you drop the bar is an extra snatch or clean you need to do to return it to the overhead position; you have the potential to waste both precious time and energy if you drop the bar too often. Instead of bringing the bar back down to the ground when you tire in the overhead position, bring it to the back rack position and rest. Then, jerk it up to return it to the overhead position.
• Good form is critical. The importance of being able to stabilize your body during your OHS reps can’t be overstated. Remember the basics: bar above the heel during the entire movement; feet shoulder-width apart; arched back during ascent and descent; upright torso throughout the movement. Avoid muscling through the movement, as this will fatigue you quickly. Instead, utilize your musculoskeletal system as the basis of support for your lifts – relying on your skeleton, muscles, ligaments, tendons, and connective tissues as a whole to stabilize yourself. For more tips on OHS, read this great article from Tabata Times.

Check out Carl Paoli’s Video on Overhead Squat and Chest to Bars:

And more in depth movement analysis on the Chest to Bar’s from 13.5:

• Set a pace; use the first round to get your nerves out. This is a high-volume workout that is going to require the physical capacity to endure multiple rounds of increasing work. Setting a pace in the beginning of your workout will ensure you don’t burn your body out right away. Establish a solid working rhythm in your first set that will help you avoid going too fast and conversely, getting left behind. Think consistency!
• Plan your transitions. Commit to a certain transition pace and use these periods to recover. Take two to three deep breaths before you switch movements. Use these moments to focus and center yourself. Regardless of what happened in your last set, don’t dwell on your performance. Just focus on the next task at hand and keep moving!

After the workout…
• Take care of your hands… again. Treat any tears, rips, or injuries. Your hands will be the limiting factor in your performance during this workout, and if you hope to attempt 14.2 again, you will need to make sure that your hands are healthy enough to give it another go.
• Hydrate. It’s simple enough: hydration is key for a speedy recovery. Drink up!
• Learn from your workout. Good CrossFitters are constant learners. 14.2 is just another opportunity to develop yourself – after all, hands-on learning is the best type of learning!

Our friends at Barbell Shrugged produced this helpful video that is full of advice for 14.2. Check it out!

Brian MacKenzie from the Athlete Cell on strategy and warm-ups:

http://www.youtube.com/watch?v=wT_PYbkLQ7Q&feature=youtu.be

Good luck to all of The WOD Life Crew! We’re excited to see your scores on the leaderboard!