Improving Overhead Squat Movement | JTSstrength.com

Dr. Quinn Henoch takes you through step by step how to assess and improve the overhead squat, a great test of mobility and stability.
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[@spacemansabs]

Start showing this stuff on ppl who aren’t pros with full perfect form and super flexibility.

[@sabertoothwallaby2937]

If one would have a coach that's half decent one should know all this already.

[@atrumluminarium]

Agreed

[@GreenLifeOmaha_GLO]

Just start with a deep wide squat stretch... hold at the bottom.

[@kevinpaullawrence79]

Hey would you guys ever consider doing a video series with someone who has poor mobility and seeing them progress? I haven't seen any videos online with a progression.

[@pablobeck4671]

man this channel has the best content. thank you

[@leannemaguire250]

As a newbie to the oly lifts I greatly appreciate this vid....Juggernaut keep these types of info coming :))

[@spud1300]

Wow. This is incredible thank you. I"ve been having trouble with leaning forward, and I just followed along with this video and you just told me EXACTLY what I needed to know to improve. This is amazing, every single one of your videos improves what I do in the gym. My deadlift, squat, and bench press have been skyrocketing as a result of the manuals too. Thoracic mobility, improving leg strength, proper shoulder position... This truly is the best info I've seen on this and it's making me stronger without injury. Thanks again.

[@walking8156]

14:15 - yes! Finally someone gets it right about internal and external rotation - somewhere in the middle is usually optimal for most lifters. Crossfit teaches the external rotation approach, which I could never get to work when I started Crossfit - so... I moved more towards how the Oly lifters do it (more internal rotation) and my overhead squat improved dramatically.

[@ASErdsasF6aASda6sda4]

lmfao obviously the olympic weightlifter method is going to work. its olympic weightlifting, not crossfit.

[@shanederbyshire5208]

this is awesome. it's not often i respect the advice on these sorts of videos. great work.

[@ssawian]

The supine mobility work is brilliant! Will def help sort out my left tighter shoulder.

[@AgirAtlet]

Henoch is superb. One of the very best.

[@MuEnViFitness]

Great video, thanks for this

[@JokeZ1337]

Great vid, gives me everything i need to dip my toe into the OH squat and progress, cool!:)

[@thepowerliftingprofessor]

Great information guys 👏🏾👏🏾

[@juliearnold4801]

Thank you so much for all your advices ! I can’t do over head squats/snatch because of my lack of mobility. I’ll try your exercises hopefully I will get better at it !

[@EEia89]

Excellent explanation of an overhead squat. Awesome job.

[@limitlesslindsay5504]

Holy shit this might be the best squat/mobility video I've seen all year - THANK YOU

[@RonaldGorman]

Great demonstration of various strategies to improve overhead squat.

[@MC-ep6eh]

fantastic progressions. You are a rock star!

[@medardoperez23]

best channel ever for info

[@nealflogel5674]

Great video man, helped me so much

[@duncanthaw6858]

I am going to like this one before I watch just because of how perfect the timing is for me.

[@SONNYLCR]

You have just saved me from a complete mental breakdown over OHSquats…. A little more heel lift and it worked. Thank you so much!!!! ❤️

[@zawawiyahya1512]

Great Dr👍looking forward new video

[@train_wise]

ohg thanks just what i was looking for, please do more of these with air squat pistols pull ups muscle ups great work!!

[@PaulDangerfieldFitness]

The info you all give is always great! The test of keeping your foot 3 inches from a wall to test ankle dorsiflexion really helped me. I had heard that it needed to be 5 inches and that seemed so difficult. I'm still gonna push for 5 but it helps to know that 3 is workable.

[@emZee1994]

Paul Dangerfield yeh go for 5. With 3 u can most likely safely load your squat as long as u wear heeled shoes. Also the longer your femurs are the more range u would need

[@metemad]

So much valuable information. Thanks

[@ezequielalgaze4736]

pure gold information here...

[@Valhallx]

Very good video, good quality.

[@bartbtsful]

awesome video!!! thanks!!!

[@jamonlol]

great stuff ! thanks

[@juanluis88882]

Nice tips thanks!

[@maakamakana7007]

I am 70yr and just starting out..I am six weeks into it, but do you think I could drop when I had my arms up in the air..Noooooo,...I fell over backwards in the gym first time I tried it with a 20kg bar...then a week later fell over backwards at home in my shed trying to squat again with my arms out stretched..then I thought , what if i put some spare weights under my heels, and BINGO, it worked,,now afew hours later searching the weightlifting videos I see this one..Fantastic, Really good for us old fellas and fellesses...thanks for the content

[@scottiusmaximus4298]

WOW! Eye opening. I thought my ankle mobility was a problem. I did the wall test, and was able to put my knee to the door from 5 inches away without lifting the heel at all.

[@joejose2022]

me too

[@slow_rider22]

one of my weakest movements, great help!

[@melihdd6314]

Great content, thanks❤

[@fredastaire6156]

My gawd...this is a great channel! Dr. Henoch would these movements also carry over to, say, a squat jerk with just increased mobility or is there something particularly special that one needs to consider? Thanks!

[@deenel8700]

My mobility for snatch is mediocre. I did the mobility in this video and I can truly say that my ankle, and shoulder mobility is what is holding me. Let see if I can explain this. Once I set up on a standing position (like the lady in the video) dip and drive, Is hard for me to complete the Squat position. The PVC pipe shift to the front and I cant even go half way to a squat. In order for me to complete one overhead squat I have to widen my stand and dig down mentally so that I can do one, and this is with a 35lb bar. I am so happy that I found this video. I will continue to use this as a guide and hope that overtime I'll get better. - any constructive comments will be appreciated... thanks so much

[@arg19101]

Thank You So Much

[@tj9382]

Superb coaching, I love this channel. Keep it up.

[@JuggernautTrainingSystems]

Glad you enjoy it

[@Rockybodybuilding]

very helpful, thank u

[@billionairefaith1]

Thanks for the great wisdome

[@Abhishek-fv4ex]

Very helpful !

[@miguelschlieter851]

Subtítulo Español excelente video saludos desde Argentina!!

[@pauloau.2043]

thank you

[@PoppyMusica]

14:51 Her: "Lol what mate"

[@kollpakontot1788]

Damn good video! Thank's!

[@RideFlyJump]

Good stuff!

[@kropekpf84]

No Bullshit! Just straight to the point like in bullet points. I like 19:10 keep practicing! Great video and thanks!

[@Arminius1983]

Hi JTS and Dr. Henoch! GREAT VIDEO AGAIN! But I have one Question. How can I determine if the ankle Dorsiflexion is at the individual possible maximum (like bony restriktion)? Is there a test like the "hip-shape-test" (in your Squat-Video). Thx in advance!

[@clintonlane2687]

All of these things are great, but it makes it very hard to diagnose ones self (or learn how to diagnose) issues when the athletes you use have no imbalances or issues with squats or OHS. Overall great information.

[@DeterminedBeast]

Clinton Lane if this were true then you would have no reason to be concerned in the first place?!

[@clintonlane2687]

Jordan Byrne I believe you misread or misunderstood my comment.

[@TrueRahf]

Anything that deviates from what you see can be counted as an imbalance. Simple as that.

[@clintonlane2687]

Rahf Understand. But it would be nice to see someone with an imbalance(s) and see the steps to fixing them. Because like myself, I can squat with good form in oly shoes, but have butt wink without them and cannot OHS for the life of me. High bar squatting I can stay upright, but once my arms go overhead I end up with the torso angle of a low bar squat and my arms are in line with that angle. Putting 25lbs plate under my heels solves a lot of the the issues, but testing my ankle mobility (with your toe near a wall test) my knee goes well past my toes... But while doing an OHS I feel tightness/slight pain in my lower back... Is my problem my ankles, lats, QL, psoas, hips, maybe my shoulders, weak core or glutes ... all I'm saying is seeing someone fix a person with an actual imbalance would help a lot more people them showing us steps on an unbroken person...

[@markusosanen4525]

@@clintonlane2687 Man you're describing the exact same problem that i have! :D I would really like to know, why I have to use those plates under my heels, since the mobility of my ankles are good enough...? When i try to keep my body upright while doing OHS i'm starting to have pain/tightness in my middle/upper back and the same time my hands are lowering to the front (the same line as my upper body). I can keep my hands pretty much over my head, if i take a lot wider grip, but still my upper body is leaning too much front. Annoying :)

[@gerdsiebern9648]

👍👍👍👍👍👍 the best video of all. There is nothing more to say.

[@annafaith416]

I've avoided oh squats for the last 3 months. the last time I did them I pinched a nerve or something in my shoulder and couldn't feel my arm for days! Then my shoulder had a lot of pain for the following months. Trying to get myself to try them again

[@wassim2364]

Ty

[@lucianocamacho8160]

Thanks for this content Quinn! I've been having a problem with my left arm when I dumbell snatch, it's definitely my left shoulder mobility... Bc I have no problem with my right arm. I also have been feeling a pop in my upper back (like something is moving) when I shrug with my left arm. This have been really hurting my progress, any tips?

[@MrAlidor]

Some valuable points! Where would you place a Hang Snatch among those variations? Thanks.

[@DaGreatYekutielAzor-EL-iv1dl]

Thank you! Peace & B Great!!!

[@karljobst]

Hi.

[@martincattell6820]

My pelvis goes from severe posterior to anterior pelvic tilt as I rock backwards in the quadruped position.

[@joakimsjovall1892]

Can you make a video like this about sumo deadlift and maybe benchpress? Awesome stuff!

[@christianandersen3588]

Damn I like this dude..

[@Icanfigureitoutintime]

There's only one you. These are generalizations for you to make your own choices and fitness goals. The man is giving very good information in a positive light. The subject is an analog only. And of course you should see the complete movement for you to possibly reach. You're watching this because your brain is tired of just seeing you say you can't. It wants to see someone do. Good luck.

[@AlLR-yj6jp]

i need one of this videos helping me with pistolss

[@ansong6271]

What do I do if I have really long arms, a short torso, and limited shoulder mobility? In the power position, the bar hangs well below the crease of my hips, and I can’t comfortably widen my grip any further because I’m already very wide on the bar.

[@jimandrews4261]

How do you avoid hitting the back of the head with the snatch balance ?

[@myeecardio]

I've noticed in myself that ankle mobility at the bottom is improved if I allow my ankles to pronate a little. If the knees don't point inward when you push out of the bottom position, is that detrimental?

[@emZee1994]

7:00 woah hold on please explain how to do this? I really need this *EDIT: found the information needed at **15:36**. Thank you!*

[@mikhaelreed9267]

Several ppl I lift with, including myself have noticed the side wall squat position exercise really pinches the top of the shoulder. I've also noticed a lot of winged scaps. Is this lack of strength, poor rom, or something else? Is there a way to do this without a pinch ?

[@nickcharles4734]

thanks for a great tutorial. I can maintain form with the pvc pipe but as soon as I load a bar my body shifts forward. is this a pec/shoulder mobility issue or strength?

[@quinthuyers126]

Nick Charles no way of telling which one without pictures for reference man hahah

[@JuggernautTrainingSystems]

If you can do it with very low load but not under higher load then it is a stability or strength issue.

[@nithianathan7962]

I wish you can talk more about shoulder position.

[@thorish5033]

Nithia Nathan www.jtsstrength.com/articles/2016/06/14/shoulder-position-for-the-overhead-squat/

[@michaelcrawford5638]

Add me to that list

[@ultramajik]

Fantastic training video. Exactly what I am looking for. Thank you. Liz, smile.

[@KidRipped]

14:30 the origin of "REACH"

[@avocado6623]

I'm the opposite. I can snatch fine, and my body goes in to the right position. But then when I want to overhead squat on its own I guess I just overthink it and can't do it as well. I hate those hang snatch + snatch + ohs drills.

[@kamikazekmz1]

Hey there very cool Channel,keep it up ! I have a question for Dr Quinn, what means when you have burning pain in to leg muscle when squating up ?and when I am saying burning senzation I mean like touching skin with red hot iron like.this manifest only on one leg.Am I dying ? :))

[@kamikazekmz1]

I found out that is Meralgia Paresthetica,

[@bobthebuilder2636]

I wish I never entered this 'rabbit hole of hell' of internal vs external shoulder rotation :(

[@Boisvert100]

What about shoulders, lats and chest...

[@CarlosRamirez-we8zi]

That's me I abandon the system when my arms fall forward during the squat 😡 HELP!!

[@Rommel1988111]

“Dysfunctional” is indeed a WORD

[@sheffmans11]

Hi Dr Quinn, I live in Perth, Australia and cannot find anyone to assess me. Is there someone in the pipeline or am I just unlucky and there's nobody here at all??? Thanks

[@DanielFlores-fo1ee]

Honestly man, I had horrible and I mean horrible mobility. I would literally be gasping for hair if I squatted my weight with proper form and I could t even begin to dream of performing a front squats let alone a overhead squat. I literally healed myself without seeing a PT or anything. I just diagnosed myself watched KZbin videos addressing my mobility issues. It wasn't easy though, it took me about a year and a half of mindful lifting and stretching. You can do it too, it's just a bit harder without a PT.

[@delciemcwhoopie]

Dr. Quinn do not read this. . . . . . . . . . . Liz hello

[@gentlerhino]

Liz, pardon me asking, are you related to John Malkovich?

[@RC_FITNESS_]

Yet to see K. Starrett, G Cook or any other movement specialist / physical therapist actually take someone who scores 1 on an FMS overhead squat and turns it into a 3. alot of talk but no real system in place to re program and redesign movement. it would appear that if you don't cultivate and develop these basic shapes and movements early on - you are set in your ways. you may be able to recover a few degrees of movement here and there but that's it!

[@radoslaf4oo]

👍

[@flipeffect]

How do we work on the strength for the overhead squat?

[@usmanfarooq96]

ChillAxeNinja put weight on the bar

[@darklord220]

@@usmanfarooq96 lmao

[@sabertoothwallaby2937]

"...dysfunction... *IF THAT'S EVEN A WORD* What an accusation SIR

[@scuddryvr8784]

Wow, not even a hint of a smile when he introduced her! Ice queen!

[@spacemansabs]

She looks like she’s pissed at him.

[@scuddryvr8784]

@@spacemansabs maybe there is "history" between them

[@L3rrab]

Why is she looking at him like he did something bad to her !

[@thorish5033]

AL ARRAB bro I know! I feel like she hates him haha

[@Bjorlin1]

just her resting face i think lol

[@reycon78]

where's Elaine!?!?! 😔

[@errndog]

lol my question exactly!!!

[@dunkleybwoy1]

she has great skin

[@Treatsandthreadscom]

Indeed

[@robotman125]

Dysfunction is in fact a word XD

[@tizocaya]

Very interesting and useful explanation , But find him very rude towards her, orders rather than requests ...

[@mohamedbenabderrahmane355]

A lot of informations but no one get into the point i hope the truth spread for free in this world that's what gonna make the world better

[@JesusChristSaves2024]

This guy sure does like to tell women to squat down and take loads............Great info though.

[@sampuckett4276]

weightlifting pete davidson

[@paddymcsnork9229]

Great vid and great content. But what's with the look of utter contempt from the lady every time she's asked to do something? I mean, look at 15:10. And the stink-eye at 18:41. Yikes!

[@Treatsandthreadscom]

Lmao

[@throwsbear4334]

as soon as i heard mobility i knew this was crap

[@Icanfigureitoutintime]

He's only cheating on her with other clients.

[@gr8ful4EPdedhed]

I don't take diet and exercise advise from fat people and I don't take squat advice from someone in a pair of size medium pants

[@jozefnapieraa4141]

Why is she so grumpy??

[@jajayesyes1388]

I think its because of you

[@dessertstorm7476]

What is this, crossfit or something like that?

[@vn203046]

Many useless tests that solve nothing, just work on the basic, learn to hold the bar over head properly by internally rotate and shrug the shoulder up, it will push your head forward and you will feel super stable, brace the core and keep the hip strong then just sit straight down to the calves. She definitely doesn't get the above criterias thus looks weak in the overhead position, and sit too far back causing weak hip and unbalanced, unstable bottom position. If you cant sit to your calves that means you have poor dorsiflexion, work on stretching your achilles tendons everyday. Coach has some ideas but they are not practical and I dont think they'll improve anything on the athletes.

[@Xdev1lG00D]

Shavy she was doing the first test without a weightlifting shoe which is very difficult and requires so much mobility. Did you even watch the video ? This was actually helpful, don't just discredit it because the video is probably to long.