What To Know
- Overhead squats (OHS) are a notoriously challenging exercise that requires a combination of strength, flexibility, and coordination.
- Unlike traditional squats, OHS involve holding a barbell overhead throughout the movement, which adds a significant level of difficulty.
- Landmine OHS use a landmine attachment to create a fixed rotational point, reducing strain on the wrists.
Overhead squats (OHS) are a notoriously challenging exercise that requires a combination of strength, flexibility, and coordination. Unlike traditional squats, OHS involve holding a barbell overhead throughout the movement, which adds a significant level of difficulty.
If you’re struggling with OHS, don’t despair. Understanding the reasons why they’re so hard can help you develop strategies to overcome these challenges.
Why Are Overhead Squats So Hard?
1. Increased Weight
The primary reason OHS are harder than regular squats is the added weight of the barbell overhead. This weight exerts a downward force on your body, making it more difficult to maintain balance and stability.
2. Shoulder Mobility
OHS require a high degree of shoulder mobility. The barbell must be held directly overhead, which requires external rotation and abduction of the shoulders. If you lack shoulder mobility, you’ll struggle to maintain a stable position.
3. Core Strength
OHS engage the core muscles to a greater extent than regular squats. The barbell overhead creates a lever arm that requires your core to work harder to stabilize your body.
4. Balance and Coordination
OHS require excellent balance and coordination. The weight overhead shifts your center of gravity, making it more difficult to maintain an upright position.
5. Wrist Flexibility
Holding the barbell overhead requires wrist flexibility. If your wrists are inflexible, you may experience discomfort or pain.
6. Ankle Mobility
OHS require adequate ankle mobility to allow for a deep squat position. If your ankles are stiff, you may not be able to reach the full depth of the squat.
7. Neurological Factors
OHS involve a complex neurological pattern that requires coordination between different muscle groups. This can be challenging for beginners or individuals with neuromuscular imbalances.
Tips for Mastering Overhead Squats
1. Start Light
Begin with a manageable weight that allows you to focus on technique. Gradually increase the weight as you get stronger.
2. Improve Shoulder Mobility
Practice shoulder stretches and exercises that improve external rotation and abduction.
3. Strengthen Your Core
Engage in exercises that target your core muscles, such as planks, side planks, and Russian twists.
4. Practice Balance
Incorporate balance exercises into your routine, such as single-leg squats and Bosu ball squats.
5. Improve Wrist Flexibility
Perform wrist stretches and exercises to increase flexibility.
6. Improve Ankle Mobility
Practice ankle stretches and exercises to improve range of motion.
7. Focus on Technique
Pay close attention to your form and technique. Use a mirror or record yourself to identify areas for improvement.
Benefits of Overhead Squats
Despite their difficulty, OHS offer numerous benefits:
1. Improved Shoulder Mobility
OHS help improve shoulder mobility and stability.
2. Increased Core Strength
OHS engage the core muscles and enhance overall core strength.
3. Enhanced Balance and Coordination
OHS improve balance and coordination, making you more stable in everyday activities.
4. Full-Body Workout
OHS work multiple muscle groups simultaneously, providing a full-body workout.
Overhead Squat Variations
1. Barbell Overhead Squat
The traditional overhead squat variation involves holding a barbell overhead.
2. Dumbbell Overhead Squat
Use dumbbells instead of a barbell for a more stable and manageable option.
3. Kettlebell Overhead Squat
Kettlebells provide a different center of gravity, challenging your balance and stability.
4. Landmine Overhead Squat
Landmine OHS use a landmine attachment to create a fixed rotational point, reducing strain on the wrists.
5. TRX Overhead Squat
TRX OHS utilize suspension straps to assist with balance and reduce the load on the spine.
Information You Need to Know
1. Are OHS safe?
OHS can be safe when performed with proper technique and within your ability. Consult a qualified fitness professional for guidance.
2. How often should I perform OHS?
Start with 1-2 times per week and gradually increase frequency as you get stronger.
3. What are some common mistakes in OHS?
Common mistakes include arching the lower back, not reaching full depth, and improper shoulder positioning.
4. Can I do OHS if I have shoulder pain?
If you have shoulder pain, it’s best to avoid OHS until the pain resolves. Consult a medical professional for advice.
5. How can I improve my OHS?
Focus on improving shoulder mobility, core strength, balance, and coordination. Practice regularly and gradually increase the weight.
