Mobility Training Overhead Squats

Mobility Training – The Best Exercises for Full-Body Flexibility

Mobility training is all about enhancing movement quality by combining flexibility, stability, and control. To make the most of it, you need exercises that challenge your range of motion while building strength and coordination.

Let’s start with one of the most versatile and effective mobility exercises:

1️⃣ Overhead Squats – The Ultimate Mobility Builder

What is an Overhead Squat?

An overhead squat is a compound movement where you perform a deep squat while holding a weight overhead. This movement tests hip, knee, ankle, shoulder, and thoracic mobility simultaneously.

🔧 How to Perform the Overhead Squat:

1. Starting Position:

  • Stand with your feet slightly wider than hip-width apart.

  • Hold a light barbell, dowel, or kettlebell overhead with a wide grip.

  • Keep your arms fully extended and your shoulder blades pulled back.

2. The Movement:

  • Lower your body into a deep squat, keeping your chest lifted and your arms straight.

  • Make sure your knees track over your toes and your heels stay grounded.

  • Keep your core tight and your spine neutral throughout the movement.

3. Upward Phase:

  • Push through your heels and stand back up, keeping the weight overhead and stable.

  • Maintain full arm extension and active shoulder engagement.

💡 Pro Tip: Focus on pushing your knees outward as you squat to maintain stability and protect your knees.

💪 Why Are Overhead Squats So Effective?

1. Enhances Joint Mobility

  • Combines ankle, knee, hip, shoulder, and thoracic mobility in one movement.

  • Promotes dynamic flexibility, improving full-body coordination.

2. Improves Coordination and Stability

  • Holding the weight overhead challenges your core stability and shoulder control.

  • Requires neuromuscular coordination to balance strength and flexibility simultaneously.

3. Boosts Functional Strength

  • Unlike isolated movements, the overhead squat engages multiple muscle groups, from the legs to the shoulders.

  • Enhances core engagement and postural alignment.

❌ Common Mistakes & How to Avoid Them:

  1. Rounding the Lower Back

    • Why it’s bad: Puts strain on the lumbar spine.

    • Fix: Engage your core and keep your chest lifted throughout the movement.

  2. Losing Balance Forward

    • Why it’s bad: Can lead to falling or losing the weight.

    • Fix: Keep your weight centered on your midfoot and actively push the bar upward.

  3. Knees Caving In (Valgus Collapse)

    • Why it’s bad: Increases stress on the knee joint.

    • Fix: Drive your knees outward as you descend.

  4. Lack of Shoulder Mobility

    • Why it’s bad: Causes the bar to drift forward.

    • Fix: Focus on shoulder mobility drills like dislocations and band pull-aparts before performing the squat.

🔥 Variations to Improve Mobility:

  • Goblet Overhead Squat: Use a kettlebell or dumbbell held overhead to reduce the weight and focus on technique.

  • PVC Overhead Squat: Perfect for beginners, using a light dowel to practice form without heavy resistance.

  • Single-Arm Overhead Squat: Challenges unilateral stability, ideal for correcting imbalances.

🌟 The Bottom Line: Mobility & Strength Combined

The overhead squat is a cornerstone exercise for anyone looking to improve full-body mobility while building functional strength.
✅ Promotes joint flexibility and stability
✅ Enhances coordination and movement quality
✅ Builds a solid foundation for more complex lifts

📸 Pictures/Videos → coming soon