Top 3 exercises to improve the overhead squat

Many athletes see overhead squats in the WOD and are suddenly contemplating taking a rest day. Finding just five minutes before class to mobilize and activate the shoulders and upper back can make a world of difference when it comes to overhead squat performance. 

“Top 3” exercise recommendations from GOWOD contain one activation exercise, one stretch, and one foam roller exercise. This is because depending on the function of a body region for each movement in CrossFit, different methods of tissue preparation may be warranted. For each of the selected exercises, the goal is to improve workout performance without compromise. 

Wall squat is the ideal muscle activation exercise to prepare the entire body to overhead squat. This exercise promotes thoracic spine extension and shoulder flexion while activating the posterior chain, all of which are critical elements for the successful execution of the overhead squat.

To address muscle tightness that can limit overhead squat position, the wall twist is our preferred stretch. This exercise addresses stiffness in the lats, pectorals, biceps, and posterior deltoid, all of which can contribute to limited shoulder flexion range of motion.

Back roll in overhead position mobilizes the thoracic spine while opening the shoulders, making it a top foam roller exercise to improve the overhead squat position. This exercise targets stiffness in the joints of the thoracic spine itself as well as in the muscles of the posterior shoulder and upper back, all of which can contribute to poor overhead mobility. 

Ready to try wall squat, the wall twist, and back roll in overhead position to improve the overhead squat? Try GOWOD free for 14 days here.