Overhead Squat Form

[Kevin Gaasch]

Hey Guys,
I have a question about Overhead Squat Form. I've seen it in a few
people, when they get down to the bottom of the squat they loose their
lumbar curve. The tailbone starts to curve under. Sometimes it
happens when we go "to low". I eaves dropped on Ryan and Heidi
talking about that today. By "too low" that doesn't necessarily mean
below "parallel" (CF definition of parallel), it means below what we
are flexible enough to handle with correct form right? If so, what
muscles are we saying need to be loosened up? What exercises can we
do to correct this?

[Ryan]

Hey Kevin,
What we were talking about this morning was that Lindsey was goin way
too deep, which was pulling her hamstrings past where they could go,
which over powered her hip, causing it to tuck under, and was unable
to recover and finish the rep. We definitely want you to go below
parallel. But you dont need to go excessively low. We define below
parallel as the crease of the hip even or slightly below the top of
the knee. Most everyone can do that no problem. That is plenty deep
for most intents and purposes. The limiting factor is usually
hamstring length, and tightness. You can only go so far before it is
stretched tight. A good way to increase flexibility, is one, just
doing good solid squats with good form. PNF stretching is also a
great way to create some range of motion. I can show you that in the
gym. But again, with a back squat, especially a Low Bar as a lot of
you are starting to use, you cant get as deep as, say a front squat.
Which is fine. No need to go lower. The low bar squat is putting a
lot more tension and stretching that hamstring a lot farther than in
the front squat, which has very little hamstring involvement, due to
the more vertical back angle. Which is a good reason for using the Low
Bar, to better develop the posterior chain. Since there is little
tension on the hamstring in the front squat, much more depth is
possible. Now the Overhead squat is a tricky squat. It takes a lot of
flexibility and there are a lot of variations in form, all of which
are acceptable. Some keep a very vertical back angle, which more
closely resembles the back angle in a front squat. Others have a more
horizontal back, with the bar being right over the same spot they
would hold it in back squat. But anyways this is turning into a
ramble. Hopefully I somewhat answered your question. Let me know if
I didnt. Ill try again.

[Kevin Gaasch]

Rambling is good, that's what I'm looking for. I'm glad you mentioned
OHS cuz that's actually where I've seen it the most. So, the key to
correcting a failing lower back is flexibility and strength (including
confidence at the bottom of the squat)?

--
Kevin Gaasch
Panhandle Plains M&S Corp.
Senior Technical Architect
Office: 806.324.4108
Mobile: 806.674.1523

[Ryan]

Yea just getting familiar with the squat and knowing where that bottom
position is. Also most people starting out have very little awareness
of their low back and whether it is in extension or not. They dont
realize they are losing the extension. Building that awareness and
strength is key as well as creating range of motion in the hamstrings
so they are not excessively tight and pulling the hips out of
alignment.

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